Crossfit Lillington – CrossFit Compete
A. CONDITIONING
Metcon (1 Rounds for time)
3 SETS
2 ROUNDS
12 Alt. DB Goblet Box Step-Overs (70/50)|(24/20)
24 Box Jump Overs
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
GOAL: SPRINT | RPE 6-7 — This is going to be a fun challenge! Tax the legs with the heavy Step-Overs and then SEND IT on the BJO’s. Try to step-over laterally to save time and see if you can keep times consistent from set to set. Remember, 1 SET = 2 Rounds, then you rest!
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1 ROUND
10 Scap Push-Ups
10 Alt. Bird/ Dogs
8/8 Shoulder Rolls Forward/ Backward
5 KB Jefferson Curls
Into…
AMRAP x 5 MINUTES
5 Push-Up to Pike
10 KB Deadlifts
10/8 Cal Row
Workout
“SHARKS AND MINNOWS” (Time)
FOR TIME
200/175 Cal Row*
*Every 2:30 including 0:00, complete 10 Push-Ups + 10 Russian KB Swings (70/53)|(53/35).
(Score is Time)
KG KB: (32/24)|(24/16)
NOTE: New Benchmark
Finisher
Metcon (No Measure)
6 SETS (:20 ON/ :10 OFF)
MOVT 1 – Single DB Crush Grip Curls
MOVT 2 – Alt. DB Heel Taps
-No Additional Rest b/t Sets-
*1 SET = MOVT 1 + MOVT 2.
(No Measure)
C. STRENGTH / GYMNASTICS
Back Squat (1×5 / 1×5 / 1×5 / 1×5)
1×5 @ 60%
1×5 @ 65%
1×5 @ 70%
1×5 @ 75%
-Rest As Needed b/t Sets-
(Score is Weight)
Hatch Week 10 Day 1
GOAL: EFFORT | RPE 4-5 — Semi deload week before going for a HEAVY single next week! We will also be splitting up the BS/ FS. Based off how the week falls, our main focus is the 1-RM Snatch/ C&J so we see the FS fall on a Tuesday. Use that as your Day 1 FS work during Tuesday’s METCON but keep your sets b/t 60-70%!