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


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)

15 Minute Time Cap

21 Squat Clean(95/65)

21 Calorie row

15 Squat Clean(115/85)

15 Calorie Row

9 Squat Clean(135/95)

9 Calorie Row

Pick weights so that you can finish the workout within the time cap. The goal is to finish, not “RX”. You must finish to RX today.


Metcon (No Measure)

5 Rounds(Each arm)

Gym length single arm kettle bell walk(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