Crossfit Lillington – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
30 Crossbody Mountain Climbers
6/6 Single Arm Ring Row
6 Push-up to Pike
Into…
2 ROUNDS
1:00 Bike or Row
10 Single DB Floor Press
10 Ring Rows
5 Burpees
Strength
Bench Press (Heavy 1-Rep)
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep
Week 9 of 9
(Score is Weight)
Use first TEN minutes to warm up and do some stretching/mobility. Don’t start heavy set of ONE until 15 minute mark. Have a spotter!
Workout
Metcon (AMRAP – Reps)
EMOM x 8 MINUTES
MIN 1 – :50 Max Cal Cardio Choice (Row or Bike)
MIN 2 – :50 Max Single DB Floor Press (Athlete Choice, Mod-Heavy)
Immediately Into…
EMOM x 8 MINUTES
MIN 1 – :50 Max Cal Cardio Choice (Row or Bike)
MIN 2 – :50 Max Ring Rows
(Score is Total Reps)
*FITTEST GOAL* → Fire breathers should aim for roughly 16/13 Cals on their Bikes or 20/15 Cals on the rower each time they sit down. The DB Floor Press should range from 25-30+ and the Ring Rows will creep into the 25+ range. Goal for these athletes is to stay within 2-3 reps of their previous round.
*GROUP GOAL* → Most athletes should try to get 12/10 Cals on the Bike and 15/12 Cals on the Rower. Their DB Floor Press should range from 15-20+ reps and their Ring Rows should be about the same. The goal for these athletes is to stay within 5-6 reps of their previous round!
Optional Finisher
Metcon (No Measure)
2-3 SETS
8/8 DB Turkish Sit-Ups
16 V-Ups
1:00 DB Slides
-Rest As Needed b/t Sets-
(No Measure)