Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
Every 1:00 (9:00)
Minute 1: 1:00 Row
Minute 2: 5 False Grip Ring Row Pull Ups (elevate feet if able)
Minute 3: 5 Scap Circles (forward) + 5 Kip Swings
Workout Prep:
2 Sets
3 Toes to Bar or Knee Raises
3 Push Press (light-moderate)
CrossFit Games Open 26.3 RX’d: (Ages 16-54) (Time)
For Time:
2 Rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1
2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2
2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3
Time Cap: 16 minutes
F: 65, 75, 85lb (29, 34, 38kg)
M: 95, 115, 135lb (43, 52, 61kg)
*If capped, record rep count in the comment box
To learn more about CrossFit Games Open 26.3 RX’d: (Ages 16-54) click here
CrossFit Games Open 26.3 Scaled (Ages 16-54) (Time)
For Time:
2 Rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1
2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2
2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3
Time Cap: 16 minutes
F: 45, 55, 65lb (20, 25, 29kg), may step over the barbell
M: 65, 85, 95lb (29, 38, 43kg), may step over the barbell
*If capped, record rep count in the comment box
To learn more about CrossFit Games Open 26.3 Scaled (Ages 16-54) click here
CrossFit Games Open 26.3 Teenagers 14-15 (Time)
For Time:
2 Rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1
2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2
2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3
Time Cap: 16 minutes
F: 45, 55, 65lb (20, 25, 29kg)
M: 65, 85, 95lb (29, 38, 43kg)
*If capped, record rep count in the comment box
To learn more about CrossFit Games Open 26.3 Teenagers 14-15 click here
Gymnastics
Gymnastics: Ring Muscle-Ups (Checkmark)
Level 1:
9 min EMOM:
Min 1: 6 Single Arm DB Row per arm
Min 2: Max Ring to Chest Hold (30 sec cap)
Min 3: Rest minute
Level 2:
9 min EMOM:
Min 1: 2-3 Low Ring Horizontal Assisted Ring Muscle Ups
Min 2: Ring Swing Drill: 5 reps of – 2 “small” ring swings into 1 “max-effort” ring swing into 1 Hip Drive + Pull to Shoulder.
Min 3: Rest minute
Level 3:
5 sets:
1:00 AMRAP
8/6 Calorie Row
Max Ring Muscle Ups in the remaining time
-Rest 1 minute between sets-
Workout
Lincoln Road Mall (AMRAP – Rounds and Reps)
FREEDOM (RX):
10:00 AMRAP
5-10-15-20-25…
Toes to Bar
10 Push Press (95/65) after each set
(Scored by Rounds + Reps)
(KG conv: 42.5/30)
INDEPENDENCE (Intermediate):
10:00 AMRAP
5-10-15-20-25…
Toes to Bar
10 Push Press (75/55) after each set
(KG conv: 35/25)
LIBERTY (Beginner):
10:00 AMRAP
2-4-6-8-10…
Hanging Knee Raises
10 Dumbbell Push Press (light) after each set
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Open Book (each side)
1:00 Frog Stretch
*Rest as needed between sides, movements and sets.
Open Book
Frog Stretch