Crossfit Lillington – CrossFit
*WORKOUT GOAL* → Use the Strength portion to find your ideal workout weight, and if possible build past. Make the uncomfortable comfortable and continue to pick up the barbell with little rest between reps…aim for consistency in each 2:00 interval.
Warm-up
Warm-up (No Measure)
1 ROUND (8:00 CAP)
1:00 Bike EZ Pace
10 Scap Push-Ups
8 Clean Deadlifts
8 Barbell Strict Press
Into…
1 ROUND
:45 Bike Mod Pace
8 Alt. Bird Dogs
6 Barbell Upright Rows
6 Barbell Strict Press + :20 OH Hold after final rep
Into…
1 ROUND
:30 Bike Hard Pace
6 Hang Muscle Cleans
8 Alt. Elbow Punches
6 Barbell Push Press + :20 OH Hold after final rep
Strength
Metcon (Weight)
EVERY 1:30 x 7 SETS*
2 Power Cleans
+
1 Jerk
*Build up to a Moderate-Heavy weight.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
2:00 ON / 1:00 OFF
12/10 Cal Bike
Max Clean and Jerks (185/135)|(135/95) with time remaining…
*Complete sets of 2:00 ON / 1:00 OFF until 40 Clean and Jerks are completed.
(Score is Total Time)
*FITTEST GOAL* → The fittest are looking to complete the workout in 5 rounds or less. That is sub 15:00. They are hopping off the bike in :45 or less and immediately picking up that barbell for their first rep, trying to complete a rep or two before the first minute elapses. After which, the cadence in which they pick up their barbell for their C&J will remain consistent throughout the workout.
*GROUP GOAL* → All athletes are looking to complete the workout in 6-7 rounds or 18:00-21:00. They should complete their calories in :55 or less. The challenge for these athletes will be to find a suitable pace that will allow them to keep moving through the rounds. Athletes should try to not linger too much in the transition from Bike to barbell and aim to take no more than :10-:12 rest b/t reps on the C&J.
Optional Extra Credit
Metcon (No Measure)
EXTRA CREDIT MURPH PREP – DAY 1
CONDITIONING
3 SETS*
800m Run
-Rest 2:00 b/t Sets-
*Similar idea to last week’s runs. We are going a little longer with distance but pacing should still be roughly 75-80%. Think of each 800m as back to back 400m efforts. Goal is to finish your second 400m slightly faster than your first.
(No Measure)
STRENGTH
FOR QUALITY*
50 Pull-Ups
100 Push-Ups***
150 Air Squats
*Partition any way to complete all 250 reps.
**Half the volume of what you will see for Murph. Two goals for today…first we want to continue building volume towards the full 100-200-300, and to come up with a strategy of breaking these movements up.
***Option to complete Knee Push-Ups or Push-Up to a Box.
(No Measure)