Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
20 Crossbody Mountain Climbers
6 Scap Push-ups
6 Step-Ups
6 Plate Deadlifts
6 Plate Front Squats
Into…
2 ROUNDS
10 Box Jumps w/ Step-Down
8 Push-Up to Pike
8 Plate Ground-to-Overhead
Strength
Bench Press (1×5 / 1×5 / 1×5*)
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
*Based off of 90% of Heavy 1-Rep. This is a Deload Week.
Week 8 of 9
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
10/10 Single Arm DB Deficit Push-Up
20 Box Jumps (24/20)
30 Plate Ground-to-Overhead (25/15) | (15/10) ** OR ** 20 Up-Downs (both G2OH and Up-Downs are Rx)
(Score is Rounds + Reps)
*FITTEST GOAL* → Fire breathers will get to their 5th round and potentially finish it if you are flying. That means PUs remain mostly unbroken or with a quick shake out, Box Jumps are taking less than 1:00 and the G2OH/Up-Downs are taking roughly: 45-1:00. Transitioning between movements quickly and really getting after the second two movements is where you will make up the most time!
*GROUP GOAL* → For most we are aiming for 3-3.5 rounds. PUs should be broken up from the start to make sure you don’t lose pressing power halfway through… leave 2-3 reps in the tank so you can save them for later. For The Box Jumps, chip away at these but ensure they take no more than 1:15-1:30… move on if you are getting stuck here. Finally, with the G2OH’s/Up-Downs: you should be unbroken or in 2 sets so adjust the weight down to make sure everyone can get through those reps fairly quickly!
Optional Finisher
Metcon (Time)
FOR TIME
20-15-10-15-20
Alt. Plank Wall Ball Taps
40-30-20-30-40
Wall Ball Russian Twists
(Score is Time)