Crossfit Lillington – CrossFit Compete
A. CONDITIONING
Metcon (Time)
10 ROUNDS FOR TIME
1 Legless Rope Climb
3 Box Crawl Overs (48/40)
6 Alt. DB Clean (75/50)
(Score is Time)
GOAL: SPRINT | RPE 8-9 — GET GOIN! Legless Rope Climbs should be quick ascents, only using a quick shake out before you hop back up on the later rounds. Get over the box whichever way is most efficient for you, but make sure you are being careful and they are stable and don’t come tumbling down! Own the heavy DB don’t let it own you! See if rounds can stay b/t 1:00-1:15!
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1 ROUNDS
200m Run
8 Alt. Step-Ups to Groiner*
6/6 Ankle Rotations (6 Clockwise + 6 Counter Clockwise on each side)
6 Alt. Samson Lunges
*Perform a Step-Up and then step down and leave the lead foot on the box and drop the hips into a Groiner for :05-:10. Switch sides.
Into…
1-2 ROUNDS
100m Run
10 Lateral Box Step-Overs*
100m Run
5 Box Jumps
*Round 2 complete Goblet Box Step-Overs.
Workout
Metcon (Time)
FOR TIME
800m Run
60 Alt. DB Farmer Box Step-Ups (50/35)|(35/20)/(20)
600m Run
40 Alt. DB Goblet Box Step-Overs (24/20)
400m Run
20 Box Jumps (30/24)
200m Run
(Score is Time)
KG DB: (22.5/15)|(15/10)
Post Workout Skill
Metcon (No Measure)
ON A 12:00 RUNNING CLOCK…
Practice two of the three options…
Option 1:
EVERY 3:00 x 4 SETS
50ft Straight Leg Bear Crawl
12 Alt. Piked Shoulder Taps*
6/6 Piked Box Around the World
*Option to complete on Box or Wall.
Option 2:
1:00 DB Stability Complex**
1:00 Wall/ Box Hollow Body Hold
1:00 Rest
**:20 SA Overhead DB Hold (R)
+
:20 SA Overhead DB Hold (L)
+
:20 DBL DB Overhead Hold
Option 3:
Practice Free Standing HS Holds/ HS Walking
(No Measure)
C. STRENGTH / GYMNASTICS
Back Squat (1×5 / 1×3 / 1×2 / 1×2 / 1×1)
1.)
1×5 @ 60%
1×3 @ 70%
1×2 @ 80%
1×2 @ 90%
1×1 @ 95%
-Rest As Needed b/t Sets-
(Score is Weight)
-Short Rest b/t Part 1 & Part 2-
Front Squat (1×5 / 1×4 / 1×4 / 1×4)
2.)
1×5 @ 65%
1×4 @ 75%
1×4 @ 80%
1×4 @ 85%
(Score is Weight)
Hatch Week 9 Day 1
GOAL: EFFORT | RPE 8-9 — Getting some heavy touches on those higher %’s to prep us for week 11 where we will see a heavier than 100% attempt. Now, if you are feeling great as you are working through your heavy %’s consider adding 5-10lbs to your 1×2/ 1×1 BUT ONLY if you KNOW you can hit slightly heavier loadings!