Crossfit Lillington – CrossFit
– Great day for a retest. Love the opportunity to showcase all the hard work we have done over these last 9 weeks. A detailed timeline is available, however we should have a good indication of what we are looking for and how to approach based on our 1+ the other week.
– It is always great to go for that new Personal Best, but we do want to be mindful that we are not taking that PR or ER approach. Don’t risk poor mechanics just for a new lift!! Louder for the folks in the back??? Don’t risk it, athletes!
Suggested Strength Timeline
0-4 – 2 Sets of 10-8 @ 20-40%
4-7 – 2 Sets of 6-8 @ 40-50%
7-10 – 1-2 Sets of 5-6 @ 50-60%
10-13 – 1 Set of 5 @60-75%
13-15 – 1 Set of 3 @ 75-80%
15-17 – 1 Set of 1-3 @ 85-90%
17-19 – 1 Set of 1 @ 95-97%
19-22 – First Attempt
22-25 – Second Attempt
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
5 Barbell Strict Press
5 Barbell Good Mornings
10 Step-Ups
10 Cat Cows
Into…
AMRAP x 4 MINUTES
5 Barbell Push Press
5 Barbell RDL
10 Box Jumps
10 Alt. V-Ups
Strength
Deadlift (Heavy 1-Rep)
ON A 25:00 RUNNING CLOCK…
Build to a Heavy 1-Rep
Week 9 of 9
(Score is Weight)
Workout
CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
KG BB: (52.5/35)|(35/25)
NOTE: New Benchmark
– Workout Barbell today should be unbroken throughout both movements. Whether you transition from the Shoulder to Overhead directly to the Deadlifts or a quick break between….they both should definitely be unbroken. We would recommend a hook grip to the Deadlift to save our grip and let it fly.
– Box Jumps are where the workout really shows its face. You most certainly should be going at a hard pace here in order to get as much volume as we can. Put your head down and just work.