Crossfit Lillington – CrossFit
Main focus in our Strength is that final set of 95%. We want 1-2 more reps after the initial rep. Keep an eye on this and use it as an opportunity to adjust numbers going forward. In the workout it’s all about keeping the Lunges unbroken and the Cal Bike a 90% push!
Warm-up
Warm-up (No Measure)
1:30 Cal Bike (EZ-MOD Pace)
Into…
2-3 ROUNDS
5/5 Wrist Circles (5 Clockwise/ 5 Counter Clockwise)
8 Reverse Lunges*
6 Up-Downs + Scap Push-Up
4 Push-Up to Pike
*R2+ switch to Empty Bar Front Rack Reverse Lunges.
Into…
1:30 Cal Bike (MOD-HARD Pace)
Strength
Bench Press (1×5 / 1×3 / 1×1+*)
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep
Week 4 of 9
(Score is Weight)
– Listen to your body! If 95% feels like a 1-Rep Max, lighten the load a bit and try to hit 2-3 reps of your 90%. Sometimes it’s just not there, but we are better served taking a little off and getting the intended stimulus!
– Use the entire 20:00! Build with a friend, making an attempt every 2:30 and potentially taking a bit more rest before those heavier working sets!
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
10 Alt. Front Rack Reverse Lunges (95/65)|(65/45)
8/6 Cal Bike
6 Up-Downs
-Rest 1:30-
AMRAP x 6 MINUTES
10 Bar Facing Up-Downs
8/6 Cal Bike
6 Alt. Front Rack Reverse Lunges (135/95)|(95/65)
(Score is Total Rounds + Reps)
– This workout is labeled an effort but it will feel like a sprint! The best place to really enter the pain cave, if you choose, is on the Bike. Keep this a 90%+ effort and try to get off under :30 each time!
– It is ok to stay at the same weight for the second AMRAP if you are gassed. The priority is constant movement, not going heavy and staring at the bar. With minimal time we want to keep the intensity high so if you need to stay light and stay moving!
*FITTEST GOAL* → For the first AMRAP fire breathers should aim to average 1:10-1:20 per round. That’s roughly :25-:35 for the Lunges/ Bike and :15-:20 for the Up-Downs leaving them with 4-4.5 rounds. For the second AMRAP try to keep rounds to 1:15-1:30. All movements should take no more than :30 for these fit folks to finish 4 rounds total!
*GROUP GOAL* → For most, the first AMRAP rounds will average roughly 1:30 aiming to keep all movements around :30 or less with the Lunges/ Bike potentially taking more time. The second AMRAP might cause rounds to fade to upwards of 1:45-2:00 per round. The first AMRAP goal should be 4 rounds and the second, 3 rounds!
Optional Extra Credit
Metcon (No Measure)
EXTRA CREDIT MURPH PREP – DAY 1
CONDITIONING
3 SETS
400m Run @ 80%
200m Jog @ 50-60%
-100m Walking Rest b/t Sets-
*Deload week. Still want to get a bit of light running in to keep our feet underneath us. Still a decent amount of volume today but listen to your body and don’t push too hard so your body can recover for next week.
(No Measure)
STRENGTH
5-7 SETS
5 Strict Pull-Ups
10 Tempo Push-Ups (1111)
15 Tempo Air Squats (1111)
-Rest as Needed b/t Sets-
*Same idea as the conditioning. Get some reps in and work controlled ROM without overloading the body. Move with intent today and remember less is more with Murph right on the horizon!
(No Measure)