Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
2 SETS (8:00 CAP)
100m Run
10 Up-Downs
5 Lunge-Lunge-Squats
:30 Squat Hold
Into…
2 SETS
100m Run
10 Burpees
15 Air Squats
Strength
Back Squat (1×5 / 1×5 / 1×5*)
1×5 @65%
1×5 @75%
1×5 @85%
*Back Squat Based off of 90% of Heavy 1-Rep
(Score is Weight)
Week 2 of 9
TIMELINE FOR STRENGTH
**0:00-3:00 – First warm-up set + 5/5 Groiners with a Twist
**3:00-6:00 – Second warm-up set + :30 Squat Hold moving side to side to stretch on the ankles
**6:00-9:00 – First working set + 12-14 Alt. Knee Hugs with a :01 Hold
**9:00-12:00 – Second working set
**12:00-15:00 – Final working set
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
54 Air Squats (Happy birthday, Chris Green)
400m Run
25 Burpees To Target*
200m Run
*Target is 6 inches above standing reach.
(Score is Rounds + Reps)
*FITTEST GOAL* → Fittest athletes will look to complete 3-3.5+ Rounds for this workout. The goal will be to keep the Air Squats unbroken while keeping the 400m Run to 1:45-2:00 each set and the 200m Run to :45-1:00.
*GROUP GOAL* → Everyone else will look to complete 2-2.5+ Rounds for this workout. The goal will be to keep the Air Squats within 1-2 sets with quick shake outs, while keeping the 400m Run to 2:00-2:15 each set and the 200m Run to 1:00-1:15.
Optional Extra Credit
Metcon (No Measure)
EXTRA CREDIT MURPH PREP – DAY 2
CONDITIONING + STRENGTH
800m Run
Into…
10 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Air Squats
Into…
800m Run
*Earlier this week we saw 1.5 miles of running and half the volume of our bodyweight movements for Murph. Today we put those two together to tackle “Half Murph.” This is meant to begin dipping the toes into the volume pool and get a feel for how the combo of everything will tax the body. Goal is to keep your 800m Runs a bit faster than earlier this week and to time your rounds of BW movements to get a rough estimate of fade and how long another 10 would potentially take.
(No Measure)