Crossfit Lillington – CrossFit
*WORKOUT GOAL* → Goldilocks your BB weight…you want something HEAVY, but can it be performed unbroken and controlled down to the floor SILENTLY?!?! Let’s see how quiet we can keep the library folks!
Library DL’s might seem silly in a workout, but they teach us to move with INTENT and with all the hinging in the workout that is going to be important. Think fast to stand, and a :01 lower every rep.
*WORKOUT FEEL* → Today is going to be all about proper hinge positions and Double Under proficiency. The DL’s are heavy and meant to be Library, but for 2 reps they shouldn’t gas the legs or the lungs too bad. The KB Swings are just to eye level, so even with the heavier bell the reps should be unbroken and the athlete shouldn’t have to rest too long from the DL’s. If proficient with the rope, athletes will finish their 32 reps in sub :30 and be able to hop right back on the bar. Everyone should focus on weight in the heels, shoulders back and set to ensure the first two movements tax the hamstrings not the backs!
Warm-up
Warm-up (No Measure)
4 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Single Unders
MOVT 2 – Good Mornings
*1 SET = MOVT 1 + MOVT 2.
Into…
2 ROUNDS
10 Alt. Deadbugs
8 Tempo KB Deadlifts (20X1)
6 Cat/Cows
15 Tall Jump Single Unders
Into…
1-2 ROUNDS (Time Permitting)
20 Alt. Plank Hip Taps
10 Russian KB Swings
:20-:30 Double Under Practice*
*DU Options:
Penguin Taps
Single-Single-Double
Single-Double
Double Unders
Strength
Deadlift (1×5 / 1×3 / 1×1+*)
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 7 of 9
(Score is Weight)
Last heavy day before retesting! We want to have weight on the bar that is just under our heavy single from weeks ago. As always though, don’t sacrifice the body if it’s not there…1-2 reps is what we are looking for today!
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
2 Library TNG Deadlifts (Athlete Choice, Heavy)
8 Russian KB Swings (70/53)|(53/35)
32 Double Unders
(Score is Rounds + Reps)
KG KB: (32/24)|(24/16)
*FITTEST GOAL* → Fittest will climb to 9-10+ rounds. DL weight will be relative but because they are Library the bar won’t be so heavy they have to take an excessive amount of set-up time. The KB should be an easy 8 reps and the DU is where these athletes can take a quick break and breathe. Equipment should be set up close by to ensure they can transition quickly!
*GROUP GOAL* → Most should be aiming for 7-8+ rounds. First two movements should be unbroken but as time ticks away they might need to take a little breather from DL’s to KBS so they can potentially space their equipment out. The DU should take no longer than :35-:40, and for those just getting the movement it might be in their best interest to stick with Single Unders so they can keep moving instead of flailing with the rope!
Optional Finisher
Metcon (No Measure)
3 SETS
12 Deadbugs
1:00 Ring Body Saw
30 Alt. Plank Hip Taps
-Rest As Needed b/t Sets-
(No Measure)