Crossfit Lillington – CrossFit Compete
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 22 MINUTES
50/40 Cal Bike
50 Alt. DB Hang Power Cleans (50/35)
50 Box Jumps (24/20)
50 Alt. DB Hang Power Snatches
50 Sit-Ups
(Score is Rounds + Reps)
GOAL: GRIND | RPE 6-7 — Don’t expect to get many rounds today, this is all about a steady march towards the 22:00 mark. Keep the bike b/t 60-70 rpm, the DB movements into 2-3 sets (maybe unbroken), and use the Sit-Ups as a rest. Keep your motor running at 70% pace throughout and you’ll be fine.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
ON A 5:00 CLOCK…
2-3 ROUNDS
5 Slow Scap Pull-Ups
6 Alt. Groiners
7 Cat Cows
8 Empty Barbell RDL
Then New 5:00 Clock…
AMRAP x 5 MINUTES
5 Kip Swings
6 Ring Rows
7 Empty Barbell Deadlifts
8 Russian KB Swings
Strength
Metcon (Weight)
4 SETS*
2 Pausing Clean Deadlifts**
+
1 Clean Pull
-Rest As Needed b/t Sets-
*All working sets should be Mod-Heavy…about 80-85% of 1RM Clean. Option to build if perfect mechanics are maintained.
**1 Rep= Pause 2″ from floor, below the knee, above the knee, stand tall, and then lower the bar back to the floor to start next rep.
(Score is Weight)
Week 4 of 9
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES*
1-2-3-and so on…
Bar Muscle-Ups
2-4-6-and so on…
Deadlifts (255/175)|(175/115)
*Complete 12 Russian KB Swings (53/35)|(35/26) after each full set.
(Score is Rounds + Reps)
KG BB: (115/79)|(79/52.5)
BMU Option 1: Jumping BMU
BMU Option 2: Up-Down Chest to Bar Pull-Up
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
EMOM x 20 MINUTES
MIN 1 – :15 Top of the Ring Hold/ :15 Bottom of the Ring Hold
MIN 2 – :40 Sorenson Hold
MIN 3 – :40 DBL KB Front Rack Hold (Athlete Choice, Heavy)
MIN 4 – Rest
(No Measure)
GOAL: QUALITY | RPE 4-5 — These static holds are no joke and will definitely make you stronger, We first develop the different positions of the Ring Dip, then blast the posterior chain, and finish off with a shoulder/ ab burner. You’ll be praying for that rest minute by the time you get there! For the Sorenson Hold can also be completed with a bench or you can complete a :40 Superman Hold.