Crossfit Lillington – CrossFit
Stay focused on your consistent development during this Bench Press cycle. For our workout we are looking for fast and consistent Rounds during each of these 4 Sets. Look to always keep the Pull-Ups to 2 Sets.
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – 30 Mountain Climbers + Max Plank
MIN 2 – 10 Plate Deadlifts + 10 Plate Curl to Press
MIN 3 – 10 Scap Pull-Ups + Max Bar Hang
MIN 4 – 10 Up-Downs + Max Shoulder Taps
MIN 5 – 10 Plate Ground to Overhead + 10 Ring Rows
MIN 6 – 10 Slow Push-Ups to Pike Position
Strength
Bench Press (1×5 / 1×5 / 1×5*)
1×5 @65%
1×5 @75%
1×5 @85%
*Bench Press Based off of 90% of Heavy 1-Rep
(Score is Weight)
Week 2 of 9
Workout
Metcon (AMRAP – Rounds and Reps)
4 SETS
AMRAP x 3 MINUTES*
12 Up-Downs
10 Plate G2OH (25/15)|(15/10)
8 Pull-Ups
-Rest :30 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
*FITTEST GOAL* → Fittest should be looking to complete 9-10.5+ Rounds on the day. Showcasing the ability to really embrace the burn that comes with the day. The Up-Downs and G2OHs are fast and quick transitions throughout. The Pull-Ups will most likely be unbroken through the majority of this workout, with a quick shakeout coming near the backend of our final Rounds.
*GROUP GOAL* → All athletes are looking to complete 7-8.5+ Rounds on the day. We want to make sure we can consistently move from our Up-Downs to our G2OH without too long of a hesitation. Our Pull-Ups today should always be done in no more than 2 Sets.
Optional Finisher
Metcon (No Measure)
6 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Alt. V-Ups
MOVT 2 – Tuck Hold
*1 Set= MOVT 1 + MOVT 2.
(No Measure)