Crossfit Lillington – CrossFit Compete
A. CONDITIONING
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…
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES
MIN 1 – 12 Slam Ball Lunges + Max Good Mornings
MIN 2 – :45 Up-Downs
MIN 3 – 12 Slam Ball Ground to Overhead + Max OH Hold
MIN 4 – :45 Tempo Air Squats @ 21X1
MIN 5 – 12 Slam Ball Front Squats + Max Plank Hold
MIN 6 – :45 Alt. Groiners
MIN 7 – 12 Slam Balls + Max Sit-Ups
MIN 8 – :45 Barbell Elbow Punches
Strength
Front Squat (10-10-8*)
*Start Light and build to Moderate.
(Score is Weight)
Week 1 of 9
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
12 Alt. Back Rack Lunges (95/65)|(65/45)
24 Slam Balls (30/20)|(20/15)
12 Alt. Front Rack Lunges
24 Sit-Ups
(Score is Rounds + Reps)
KG BB: (42.5/30)|(30/20)
KG SB: (15/10)|(10/5)
Optional Cool Down
Metcon (No Measure)
FOR RECOVERY
2-3 SETS
1:00 EZ Row/ Bike
10 Alt. Groiners w/ Thoracic Twist
2:00 Foam Roll Quads
(No Measure)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
No Additional Strength. Prep up for tomorrow’s 1-RM Snatch!