Crossfit Lillington – CrossFit
*WORKOUT GOAL* → Strong BRACE for every single Rep of the Deadlift. Christine is a SPRINT style workout, athletes should shoot for a high intensity pace for all 3 Rounds. As close to redline as possible without tipping over the edge!
Warm-up
Warm-up (No Measure)
EMOM x 4 MINUTES (:45 ON/ :15 OFF)
MIN 1 – Cal Row (EZ-MOD)
MIN 2 – Step-Ups
MIN 3 – 3 Inchworms + 3 Jefferson Curls
MIN 4 – Alt. Staggered Stance Good Mornings
Into…
EMOM x 4 MINS (:45 ON/ :15 OFF)
MIN 1 – Cal Row (MOD-FAST)
MIN 2 – Deadbugs
MIN 3 – Max Box Jumps w/ Step-Down
MIN 4 – Barbell RDL
Strength
Deadlift (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)
Workout
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
15 minute HARD time cap today….as in, we are stopping the clock at 15:00. 🙂 scale if needed
*WORKOUT FEEL* → This Workout is a straight up WHAMMY of a Workout. The Reps, Movements, and Loading is set-up in a way where you can transition quickly between unbroken/fast paced movements. Your posterior chain gets no break. That being said it switches from Light(Row), Heavy(Deadlift), and Dynamic(Box Jumps). Classic 3 Round style, First Round feels relatively easy, Second Round is a humbling GUT CHECK, with the final round challenging you to hang on and SPRINT to get the thing over with!
*FITTEST GOAL* → These athletes should be Blazing through this workout, 10:00-12:00 or faster! 90+%. Keep the pace on the row around 1:45-1:55 EACH round, the Deadlifts unbroken and snappy, and the Box Jumps should be kept right around 1:00-1:15. Speed speed speed!
*GROUP GOAL* → Everybody should aim to beat the Time-Cap Today! 12:00-14:00 or faster. 80+% Pace on the Rows (think 1:55-2:10), hold a pace that is challenging but will not heavily impact the other movements. Aim for Unbroken Deadlifts and a steady pace on the Box Jumps that lasts no longer than 1:30.