Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
**Grab a 10# plate and get out a barbell before warm-up**
5 Minutes for Quality:
5 Plate ground-to-overhead
10 Air Squat with :02 pause in bottom with plate counterbalance
5 Plate ground-to-overhead
10 Lunges in Place
20 Mountain Climbers (10 R + 10 L)
**Grab your barbell**
5 Back Squat with :02 pause in bottom
5/5 Cossack Squat (Side lunge..keep squatting side foot flat on floor)
5 Kang Squats (Good morning into back squat)
**Bars to the rack**
1 x 5 Tempo Back Squat @ 2121 (2 sec down, 1 sec pause, 2 sec up, 1sec pause)
1 x 5 Tempo Back Squat @ 2111
Weightlifting
Back Squat (4×5 at 2111 Tempo)
-Tempo!
-2111 means 2 sec down, 1 sec pause in bottom, 1 sec up, 1 sec pause at top
-Scale the back squat by squatting to a target of box or wallball.
-Goal is to get below parallel, so focus should be on keeping the weight light until proper range of motion is achieved.
-Record heaviest weight completed for 5 reps.
**Time Cap 14 Minutes**
Metcon
Metcon (AMRAP – Rounds and Reps)
11 Minute AMRAP:
1 Back Squat (155/105)
2 Plate Ground to Overhead (45/25)
3 Plate Reverse Lunge (45/25)
Every round:
Back squats increase by 1 rep
Plate G2OH increase by 2 reps
Lunges increase by 3 reps.
1-2-3, 2-4-6, 3-6-9, and so on…
Scaled:
1 Back Squat (95/65)
2 Plate Ground to Overhead (25/10)
3 Reverse Lunges (No plate)
Every round:
Back squats increase by 1 rep
Plate G2OH increase by 2 reps
Lunges increase by 3 reps.
1-2-3, 2-4-6, 3-6-9, and so on…
-Score is rounds + reps.
-Back squat weight should be moderate and should be unbroken throughout.
-Back squats can come from the rig…if space is an issue the bar can come from the floor if you can clean it and then back rack it safely.
-Hold the plate with both hands in any desired position for the reverse lunges. Alternate legs each rep.