Crossfit Lillington – CrossFit
WORKOUT GOAL* → 6 weeks down for our Strength Cycle, so make sure we continue to stick to those percentages and add the necessary weight. Really want to make sure we can keep the DOUBLE DB Floor Press to 2 Sets. Move smoothly and quickly through our other 3 movements. 2 DBs!!!
Warm-up
Warm-up (No Measure)
ON A 7:00 RUNNING CLOCK…
2 ROUNDS
12 Up-Downs
6/6 SA DB Strict Press
12 Alt. Lunges
12 Sit-Ups
Into…
2 ROUNDS
12 Wall Ball Ground to Overhead
6/6 SA DB Floor Press
12 Goblet Squats
12 Tuck-Ups
Strength
Bench Press (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 (Time)
4 ROUNDS FOR TIME
24 Up-Downs
21 Double DB Floor Press (50/35)|(35/20)
18 Wall Ball G2OH (20/14)|(14/10)
15 Jumping Air Squats
(Score is Time)
KG DB: (22.5/15)|(15/10)
*FITTEST GOAL* → Fittest are looking to complete this workout in 12:00 – 13:00 minute range on the day. Most of our movements should be done fairly fast and unbroken. We can break up the DB Floor Press, but should think to get that weight directly back up as soon as they break.
*GROUP GOAL* → All athletes should be able to finish the 13:30 – 15:00 minute range on the day. Look to stay steady and smooth through most of our movements on the day. The DB Floor Press should be done in 2-3 Sets. You don’t need to sprint, but you should definitely stay steady and smooth.