Crossfit Lillington – CrossFit
Partner up, this is non-negotiable, and aim to make at least 2-3 HEAVY attempts! The AMRAP is a short burner that will allow everyone to keep moving with minimal breaks! Keep the KB unbroken and keep the foot on the gas! Simple, sweet, effective.
Warm-up
Warm-up (No Measure)
2 ROUNDS
20 In-Place High Knees
12 Alt. KB Deadlift
20 In-Place Butt Kickers
10 Scap Push-Ups
Into…
AMRAP x 4 MINUTES
6/6 Single Arm Eye-Level KB Swings
6 Burpees
100m Run
Strength
Bench Press (ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep)
(Score is Weight)
Week 1 of 9
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
10 Eye-Level KB Swing (70/53)|(53/35)
15 Sit-Ups
100m Run
(Score is Rounds + Reps)
Fittest Goal: 6+ rounds
Group Goal: 5+ rounds
Optional Extra Credit
Metcon (No Measure)
EXTRA CREDIT MURPH PREP – DAY 1
CONDITIONING
4 SETS*
400m Run
-Rest 1:30 b/t Sets-
*GOAL: Mirror the splits for all 4 efforts at 75-80% effort. Simply getting our feet underneath us and logging a mile on the road. We will be running 2x a week in prep for Murph.
(No Measure)
STRENGTH
EMOM x 15 MINUTES*
MIN 1 – 12-15 Ring Rows or 5-7 Strict Pull-Ups
MIN 2 – 10 Push-Ups**
MIN 3 – 20-30 Air Squats
*GOAL: Volume building EMOM…goal here is to build volume across the 5 rounds without burdening the body with all of the volume, all at once.
**Option to complete Knee Push-Ups or option to increase reps by 2 every other round.
(No Measure)