Crossfit Lillington – CrossFit
Look to stabilize the barbell overhead as we slowly make our way down into the Squat. For the workout shoot to stay unbroken on all movements while using the 100m Run as an opportunity to rest.
Warm-up
Warm-up (No Measure)
2 ROUNDS
12 PVC Pass Thru
10 Hollow Rocks
8 Arm Haulers
100m Run
INTO..
AMRAP x 4 MINUTES
100m Run
10 PVC OH Lunge-Lunge-Squat
5 Burpees
Strength
Overhead Squat (5-5-5*)
Tempo Overhead Squats (22X1)
*Build up to a Moderate weight.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Workout
“COOL HAND LUKE” (Time)
7 ROUNDS FOR TIME
7 Overhead Squats (115/75)|(75/55)
7 Bar Facing Burpees
7 Toes to Bar
100m Run
(Score is Time)
KG BB: (52.5/35)|(35/25)
*FITTEST GOAL* → Fittest athletes will look to complete this workout within 12:00-14:00. Each movement should be completed unbroken and athletes should look to sprint through each movement with limited rest in transition. The 100m Run should be completed in under :30 each round.
*GROUP GOAL* → Everyone else will look to complete this workout within 14:00-16:00. Each movement should be completed unbroken and athletes should look to find a pace that can be matched each round. The 100m Run should be completed within :30-:35 each round.
Optional Finisher
Metcon (No Measure)
2-3 SETS
10 Barbell Rollouts
15 Sit-Ups
:45 Barbell Front Rack Hold
-Rest As Needed b/t Sets-
(No Measure)