Crossfit Lillington – CrossFit
WORKOUT GOAL* → For the Back Squats go For a HARD EFFORT set but not to failure on that 1×1+. For the Workout, find a challenging Weight for the Front Squat that you can accomplish 5 Reps every RD. Get those 20 G2OHs in and MOVE throughout the whole :45 of the Sit-Ups.
If you have the time for it, DO THE COOL DOWN! Your body will absolutely thank you for doing so tomorrow!
Warm-up
Warm-up (No Measure)
1 ROUND
200m Run
15 Sit-Ups
8 Lunge-Lunge-Squat
10 Wall Ball Ground to Overhead
1 ROUND
100m Run
10 Wall Ball Ground to Overhead
10 Wall Ball Front Squats
Strength
Back Squat (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)
Workout
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – 5 Front Squats (Athlete Choice, Heavy)*
MIN 2 – 20 Wall Ball G2OH (20/14)|(14/10)
MIN 3 – :45 Max Sit-Ups
*Option to build or use the same weight for all sets. Bar can come from the floor or rack.
(Score is Total Sit-Ups)
Group goal: full range of motion on sit-ups and keep moving!!
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Olympic Wall Squat
2:00 Frog Stretch
(No Measure)