Crossfit Lillington – CrossFit Compete
A. CONDITIONING
Metcon (No Measure)
EMOM x 30 MINUTES
MIN 1 – :45 EZ Bike/ Row/ Ski
MIN 2 – :25/ :25 Single Arm Ring Rows
MIN 3 – :45 Empty Barbell Good Mornings*
MIN 4 – :45 Up-Downs
MIN 5 – :45 Sit-Ups
*Option for Body Weight.
(No Measure)
GOAL: QUALITY | RPE 4-5 — This should be completed after Metcon and be used as the final bit of training before going into your rest day. This might not be the sexiest EMOM but it is meant to help your legs/ body recovery from the Heavy FS today and to prep for your 3k Retest that shows up on Friday. Just move and add in any extra mobility afterwards that you need!
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES
MIN 1 – 40 Single Unders* + Max Alt. Calf Stretches
MIN 2 – 12 Glute Bridge-Ups + Max Groiners
MIN 3 – 40 Single Unders* + Max Calve Raises
MIN 4 – 12 Slow Air Squats + Max Bootstrappers
*Single Unders can turn to Double Unders in Second Round
Strength
Front Squat (Heavy 1-Rep)
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Front Squat*
*This is one of our Tests for the Strength Cycle starting next week.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
35 Double Unders*
7 Front Squats (95/65)|(65/45)
*Option for Unbroken Double Unders
(Score is Rounds + Reps)
KG BB: (42.5/30)|(30/20)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 30:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.
or…
ON A 30:00 RUNNING CLOCK…
Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…