Crossfit Lillington – CrossFit Compete
A. CONDITIONING
Metcon (AMRAP – Reps)
EVERY 3:00 x 5 SETS
300/250m Row
20 DB Floor Press (50/35)
Max Toes to Bar in Time Remaining…
-Rest :30 b/t Sets-
(Score is Toes to Bar Reps)
GOAL: EFFORT | RPE 6-7 — Variation of the Thursday workout but the focus is going to be giving yourself roughly 1:00 to accumulate TTB. My goal for all of you is to start with the biggest set you have and then default to bitesize sets. Try to keep this big set within 2-3 reps of the previous one each set! If the hands are hamburger meat from Power Plus Amanda then work V-Ups or Plate Weighted V-Ups on the floor.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
EVERY 2:30 MINUTES x 3 SETS
8 PVC Snatch Deadlifts
6 Lunge with PVC Pass Through
8 Single Ring Ring Row
8 Tight Kip Swings
Mobility in remainder of time*
* Suggested mobility → Bootstrappers, Groiners, Flag Pole, Push-Up To Pike
Extended Warm-up
Metcon (Weight)
EXTENDED WARM-UP
4 SETS
3 TNG Power Snatches*
-Rest as Needed b/t Sets-
*Start light and build to workout weight. Superset each set with one of two options:
Option 1…
2 Hips to Bar + 1 Bar Muscle-Up
Or…
Option 2…
2 Dynamic Kip Swing + 1 Pull-Up
(Score is Weight)
Workout
“POWER PLUS AMANDA” (Time)
FOR TIME
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up
BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: Burpee Pull-Up
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
NOTE: Last Seen 3/25/2022
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
“THE BERMUDA TRI-ANGLE”
3-4 SETS
15 Barbell Skull Crushers
20 Chest Supported DB Tricep Kick Backs
30 PVC Supinated Tricep Extensions
-Rest As Needed b/t Sets-
(No Measure)
GOAL: EFFORT | RPE 6-7 — Trust me when I say, you will NOT lose your triceps in this triangle today! They are going to blow up and look better than ever! The BB Skull Crushers should be Mod-Heavy, the Kick Backs should be light, and the Tricep Extensions should be unbroken! Try to keep transitions b/t movements short to maximize the pump!