Crossfit Lillington – CrossFit
*WORKOUT GOAL* → Push the pace on the bike, to maximize time with the DL. Today is about breathing/ bracing under fatigue to move a heavy load efficiently and safely!
Warm-up
Warm-up (No Measure)
2 ROUNDS
8/6 Cal Bike (EZ Pace)
6 Cat/ Cows
6/6 Single Leg Glute Bridge-Ups
8 Alt. Deadbugs
Into…
2 ROUNDS
10/8 Cal Bike (Hard Pace)
5/5 Staggered Stance Good Mornings (Optional BB)
8 Above the Knee Deadlifts*
:30 Tuck Hold
*Round 2 complete Empty Bar Deadlifts.
Strength
STRENGTH TIMELINE
0:00-2:00 – 8 Tempo Reps (21X1) @ Light
2:00-4:00 6 Tempo Reps (11X1) @ Light-Mod
4:00-6:00 6 Reps @ Mod
6:00-8:00 5 Reps @ Mod+
8:00-10:00 5 Reps @ Mod-Heavy
10:00-12:00 4 Reps @ Heavy
12:00-15:00 3 Reps @ 70%
15:00-18:00 3 Reps @ 80%
18:00-21:00 3 Reps @ 90%
Deadlift (1×3 / 1×3 / 1×3*)
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 6 of 9
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
20/15 Cal Bike
3 Deadlifts (315/205)|(225/155)*
*Increase Reps by 2 after each full round.
(Score is Rounds + Reps)
KG BB: (143/93)|(100/70)
*FITTEST GOAL* → Fittest should get 4.5-5 rounds. For the big bois/ gurls this is a very doable goal. The Bike should hover around 1:00-1:10 and the DL will feel heavy but doable in sets of 3-5 reps meaning the first few rounds might be unbroken.
*GROUP GOAL* → Most will average 3.5-4 rounds total. The bike should take 1:15-1:30 and there might be a bit of a fade from there but the majority of the workout should settle them there. The DL will be noticeably heavy for most so picking a weight that always allows for 2-3 reps is going to be crucial. If they go too heavy they will be left staring at the bar or lifting with poor mechanics…no thank you.
Optional Finisher
Metcon (No Measure)
2-3 SETS
7-10 Barbell Rollouts
12-15 Strict Knees to Chest
15-20 Deadbugs
-Rest As Needed b/t Sets-
(No Measure)