Crossfit Lillington – CrossFit
WORKOUT GOAL* → Build to a heavy set of 3 and look to keep the reps unbroken and remain braced the entire time. During the workout push the pace on the Bike, stay consistent on the Box Jump Overs, and break the Deadlifts into manageable sets.
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
1:00 Bike (Increasing Pace)
10 Box Step-Ups*
5/5 Staggered Stance Good Mornings (BB Optional)
10 Barbell RDL
*Round 1- Box Step-Ups
Round 2 – Low Box Jumps
Round 3+ Box Jump Overs
Strength
Deadlift (1×3 / 1×3 / 1×3*)
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
Week 3 of 9
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
35/28 Cal Bike
Into…
3 ROUNDS
30 Box Jump Overs (24/20)
10 Deadlifts (255/175)|(175/115)
Into…
35/28 Cal Bike
(Score is Time)
KG BB: (115/79)|(79/52.5)
Fittest Goal: 10-12 minutes
Group Goal: 12-15 minutes
Optional Finisher
Metcon (No Measure)
2-3 SETS
12-15 Barbell Rollouts
:45 Side Plank (R)
:45 Side Plank (L)
-Rest As Needed b/t Sets-
(No Measure)