Crossfit Lillington – CrossFit
Harder and consistent effort needed on that Bike today.
Focus today is going to be on Push Jerk Cycling. We would like to see the ability to catch in the Dip then aggressively drive right out of it to that Overhead. It is also going to be Key to make sure all athletes stand all the way up before attempting the next Rep.
Look to take a couple second break before going for a good Unbroken Set. Really focus on driving with the Hips to save the Shoulder fatigue for later Sets.
Warm-up
Warm-up (No Measure)
EVERY 2:00 x 2 SETS
:30 Bike @ Moderate Pace
12 Quad Heel Taps
8 Barbell Strict Press
Max Plank to Pike
Into….
EVERY 2:00 x 2 SETS
:30 Bike @ Hard Pace
12 Slow Alt. Shoulder Taps
8 Barbell Push Press
Max Barbell Flag Pole Stretch*
*Stand the barbell upright. Place hands towards the top collar and walk feet back until a triangle is created w/ feet + arms. Gently leave the head/ shoulder through and feel the stretch through the lats.
Strength
Push Jerk (Moderate 5-Rep)
ON A 12:00 RUNNING CLOCK…
Build to a Moderate 5-Rep
(Score is Weight)
SUGGESTED TIMELINE
0-2 Additional Warm-Up Prep
2-4 Light Set of 10
4-6 Light Set of 7
6-8 Light Moderate Set of 7
8-10 First attempt at the 5-Rep
10-12 Second attempt at the 5-Rep
Workout
Metcon (1 Rounds for reps)
5 SETS
25/20 Cal Bike
Immediately into…
Max Unbroken Push Jerks*
*Use 75% of established 5-Rep from strength. Goal is at least 8-12+ reps.
-Rest 1:30 b/t Sets-
(Score is Lowest Reps)
Time cap the bike at 1:45 each round.
The real challenge on the day comes from that spicy word that is ‘Unbroken’. We would typically know we can complete the Rep total needed for a workout, but adding that word causes just a bit of hesitation.
*FITTEST GOAL* → Fittest should be able to shoot for 12-15+ Reps on the day. If they are able to consistently get to that 15 mark within the first 2 Sets then encourage them to go a bit heavier. Bike effort should be done in 1:30 or less. They should only need about :05 seconds of transition before going on to that Barbell.
*GROUP GOAL* → All athletes should be shooting for 8-12+ Reps on the day. Look to keep consistency between the Reps during each Set. Bike effort should be completed at 1:30 to 1:45 at the most. Should have about :05 – :10 seconds of Rest between Bike and Barbell.