Crossfit Lillington – CrossFit
*WORKOUT GOAL* → Get all the Calories in the allotted time on the Bike, Unbroken Sumo Deadlifts, and go all the way through the final seconds on the Up-Downs. No pace today. Get aggressive.
Warm-up
Warm-up (No Measure)
2 ROUNDS
1:00 Cal Bike (EZ-MOD)
5 Inchworms
5/5 Staggered Stance Good Mornings
10 Deadbugs
Into…
1 ROUND
:30 Cal Bike (FAST)
10 Up-Downs
10 Barbell RDL
Strength
Deadlift (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 – Reps)
EMOM x 16 MINUTES
MIN 1&2 – 35/28 Cal Bike
MIN 3 – 7 Sumo Deadlifts (275/185)|(185/135) + Max Up-Downs to a Target
MIN 4 – Rest
(Score is Total Reps of Up-Downs)
KG BB: (125/85)|(85/60)
*FITTEST GOAL* → Cals on the Bike should take roughly 1:35-1:40, but these athletes will have to push. Athletes in this category are trying to get 18-22+ Reps every single Round. A good challenge for these athletes is to try the DBL Overhand grip for all their DL sets!
*GROUP GOAL* → Cals on the bike might have most athletes working right up to the final seconds of the 2:00 so if needed adjust to allow for a quick transition off. Move all the way through the Minute of those Up-Downs even if they are just a slog and aim for 15-18+ Reps every round.