Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
30 Seconds each:
Single Unders
Forward lunges
Good Mornings
Fast Single Unders
Reverse Lunges
Leg Swings (:15 each leg)
Air Squats
Inchworms
Double Unders
Jumping Air Squats
All athletes go together on coach’s call:
5 Reps Tempo Deadlift (4-1-2-1) 4 sec down, 1 sec pause, 2 sec up, 1 sec pause
5 Reps Deadlift
Weightlifting
Deadlift (1×10)
-Complete 3 sets of 10 deadlift, building in weight.
-Goal is to find a weight that you can use for your last set of 10 DL in teh WOD.
-This set of 10 should be unbroken.
10 Minute Cap
Metcon
The Inferno (Time)
For Time:
100 Double Unders
35 Air Squats
30 Deadlift (155/105)
75 Double Unders
35 Air Squats
20 Deadlifts (185/125)
50 Double Unders
35 Air Squats
10 Deadlifts (225/155)
TIME CAP: 15 Minutes
Scaled:
150 Singles or 1:30 of attempts
20 Air Squats
30 Deadlift (95/65)
100 Singles or 1:00 of attempts
20 Air Squats
20 Deadlift (115/75)
75 Singles or :45 of attempts
20 Air Squats
10 Deadlift (135/95)
-For time..if you don’t finish before time cap, score is 15:XX. XX=unfinished number of reps.
-Deadlifts should be completed in large sets.
-Recommended that athletes change their weights after finishing a set of DL in order to get a rest before jumping into next set of DUs or singles.