Crossfit Lillington – CrossFit
*WORKOUT GOAL* → During our Strength we should be focusing on adhering to the Percentages of our cycle. During the Workout, we should keep the Handstand Push-Ups to no more than 2 Sets. Deadlift weight should be Heavy, but completed in no more than 3 Sets as well.
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
12 Step-Ups
10 Push-Up to Pike
8 Jefferson Curls
6 Deadbugs
Into…
AMRAP x 4 MINUTES
6 Low Box Jumps
6 Pike Push-Ups or Push-Ups
8 Barbell RDL
12 Straight Leg Sit-Ups
Strength
Deadlift (1×5 / 1×5 / 1×5*)
1×5 @65%
1×5 @75%
1×5 @85%
*Deadlift Based off of 90% of Heavy 1-Rep
(Score is Weight)
Week 2 of 9
Workout
Metcon (Time)
FOR TIME
27-21-18
Box Jumps (30/24)|(24/20)
18-15-9
Handstand Push-Ups
9-6-3
Deadlifts (315/205)|(225/155)
(Score is Time)
KG BB: (143/93)|(100/70)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB or BB Strict Press
*FITTEST GOAL* → Fittest athletes are looking to go 10:00 minutes or less. The Box Jumps should be done fairly fast and fluid despite the height. Our Handstand Push-Ups should be done in no more than 2 Sets. We are shortening the break time between these Deadlift Sets. They should also be completed in 2-3 Sets at max.
*GROUP GOAL* → All athletes are looking to go 10:00 – 13:00 minutes on the day. Box Jumps will be more on the steady side, not resting too long, but not staring at the Box. Our Handstand Push-Ups or variations should be done in 2-3 Sets. Our Deadlifts are very focused and should be completed in 3 Sets. You are definitely pausing a slight bit longer on these in order to properly brace and go.
Optional Cool Down
Warm-up (No Measure)
2-3 ROUNDS FOR RECOVERY
10 Cat/Cows
1:00 Seated Forward Fold
1:00 Child’s Pose
(No Measure)