Crossfit Lillington – CrossFit
*WORKOUT GOAL* → Do not let your mind dictate your effort today – trust in your ability to move. Look to move smoothly yet efficiently from each DB Goblet movement. Our Run should be a hard and repeatable effort on the day.
Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES
MIN 1 – 100m Run + Max Bootstraps
MIN 2 – :45 Lunge + Lunge + Air Squat
MIN 3 – 10 Up-Downs + Max Cat/Cow
MIN 4 – :45 Cossack Squats
Strength
Back Squat (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)
5 SETS*
AMRAP x 3 MINUTES
12 DB Goblet Squats (50/35)|(35/20)
8 Alt. DB Goblet Lunges
100m Run
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
*FITTEST GOAL* → Fittest should be looking to complete 2-2.5+ Rounds per AMRAP. There is a chance at 3, but the cost to achieve that is going to be very uncomfortable. Should be able to remain unbroken from DB Goblet Squats to those Lunges. Runs should be under :30 seconds and hard pace every time.
*GROUP GOAL* → All athletes are looking to complete 1.5 – 2+ Rounds per AMRAP. Look to have a quick shakeout of those legs between the Squats and Lunges. However, the movements themselves should remain unbroken. Keep the Run to no more than :30 seconds here.