Crossfit Lillington – CrossFit
*WORKOUT GOAL* → The goal of today’s workout is simple. Go fast, and don’t look back. The trick for today is there is no need to look at the clock until you cross that finish line. Unbroken reps and fast transitions.
Warm-up
Warm-up (No Measure)
1 ROUND
10 Alt. Samson Stretch
20 Deficit Calf Raises (On Plate)
10 Bootstrappers
Into…
2 ROUNDS
10 Plate Front Squats
10 Burpees
10 Alt. Cossack Squat
Strength
Back Squat (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)
– We have done these percentages and Reps before, make sure to add the 5# – 10# increase to the percentages to progress through this cycle. If it felt easy last time feel free to bump up a reasonable amount to make it challenging.
Workout
Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Complete 18.2 Only, No Part A.
Round 7 it’s the approximate halfway point. Don’t come out too hot, but keep the pedal on the gas to get finished!!
*FITTEST GOAL* → 4:30-6:30 is the Goal for the Fittest. These athletes should be going Unbroken and Fast. Transitions Between DB Front Squats and Burpees need to be lightning fast and seamless to get in this time frame.
*GROUP GOAL* → 7:00-10:00 for most individuals completing this workout in the Time Cap will require a full send! That is the goal, we want unbroken Reps and HIGH intensity for this one!
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Legs
(No Measure)