CrossFit Lavon – CrossFit


Warm-up Clean (No Measure)

400m Run

10 Reverse Lunges

10 Back Extensions

Monster walk

10 Hollow Kips

10 Jumping air squats

10 Kettlebell Swings

10 Goblet squats


Burgener Warmup


High-Hang Clean (5-3-2-1-1-1)

Bar practice between rounds

Kipping, pull-ups, muscle-up.

Efficient kipping before pull-ups, efficient kipping pull-ups before butterfly, efficient kipping pull-ups before muscle up, if you want to progress quickly.


Metcon (Time)

3 Rounds

10 Hang power clean(115/85)

10 Weighted burpee Box step overs (24/20)(35/20s)


Metcon (No Measure)

5 Rounds(Each arm)

Gym length overhead kettle bell carry(AHAP)

Strict Pull-ups – Push-up Challenge (AMRAP – Reps)

Practice strict push-ups. Chest touches the ground, body tight, lock elbows out at the top. No bro pushups.

Pull-ups – do as many as you can do strict and then use the smallest band possible to complete the rest of the reps. Arms fully extended to chin over the bar.

Sundays – Rest

Week 1 – 10 pull-ups – 50 pushups a day

Week 2 – 15 pull-ups – 60 pushups a day

Week 3 – 20 pull-ups – 70 pushups a day

Week 4 – 25 pull-ups – 80 pushups a day