Crossfit Lillington – CrossFit
Build up to a heavy 1-Rep on the Deadlift and show complete integrity in the midline as the weight increases. During the workout, go for fast singles or a quick set of 3 on the Deadlift while keeping the Jump Rope close to quickly move through the rounds.
Warm-up
Warm-up (No Measure)
EMOM x 5 MINUTES (:50 ON/ :10 OFF)
MIN 1 – :20/:20 Staggered Stance Good Morning (Barbell Optional)
MIN 2 – :20 Single Unders into Max Double Unders/Attempts
MIN 3 – :20 Bootstrappers into Max Good Mornings
MIN 4 – :20 Single Unders into Max Double Unders/Attempts
MIN 5 – :25 Above the Knee Deadlifts into :25 Below the Knee Deadlifts
Strength
Deadlift (ON A 25:00 RUNNING CLOCK… Build to a Heavy 1-Rep)
(Score is Weight)
Week 1 of 9
Workout
Metcon (Time)
12 ROUNDS FOR TIME
3 Deadlifts (70% of 1-Rep Deadlift)
20 Double Unders*
*Increase Double Unders by 10 Reps Every 4 Full Rounds…
R1-4 – 20
R5-8 – 30
R9-12 – 40
(Score is Time)
*FITTEST GOAL* → Fittest athletes will look to complete this workout around sub 9:00-10:00. They can either shoot to complete each set of Deadlifts unbroken or go the route of quick singles.
*GROUP GOAL* → All athletes will look to complete this workout within 11:00-13:00. Spend a little more time in transition to ensure proper bracing mechanics are maintained each time you get to the bar.