Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Cal Bike (EZ-MOD)
8 Barbell Strict Press
10 Tall Jumps or Penguin Taps
8 Scap Ring Rows
Into…
1 ROUND
:20 Cal Bike (FAST)
8 Barbell Push Press
15 Double Unders or :20 of DU Attempts
8 Ring Rows
Strength
Bench Press (1×5 / 1×5 / 1×5*)
1×5 @ 65%
1×5 @ 75%
1×5 @ 85%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 5 of 9
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
8 SETS (:20 ON / :10 OFF)
Movt 1 – Cal Bike
Movt 2 – Push Press (95/65)|(65/45)
Movt 3 – Double Unders
Movt 4 – Ring Rows
Movt 1 through 4 is 1 set.
-No Additional Rest b/t Sets-
(Score is Total Reps)
KG BB: (42.5/30)|(30/20)
FITTEST GOAL* → Goal Per RD
Cal Bike- 8-12+ Cals
Push Press – 10-14+ Reps
Double Under – 25-35+
Ring Row – 10-14+ Reps
**These athletes should be working right up to the beep to maximize their time with the movement. Full send each interval!
*GROUP GOAL* → Goal Per RD
Cal Bike 6-8+ Cals
Push Press 8-10+ Reps
Double Under 15-25+ Reps
Ring Row 8-10+ Reps
**Most athletes should give themselves an extra :03-:05 of transition time to ensure consistency. Start conservative and gradually start to speed up!