Crossfit Lillington – CrossFit Compete
A. CONDITIONING
Metcon (1 Rounds for time)
6 SETS
800m Run
-Rest 1:1-
(Score is Slowest Set)
GOAL: EFFORT | RPE 6-7 — Last week you were at the mercy of the clock, but this week you get to forge your own destiny. Times should be roughly 4:00 or below so you will be going for about the same distances but we still want to be mindful of pacing. Implement the same strategy of increasing pace e/ 200m and try to stay within :05-:10 of your previous run!
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
EMOM x 7 MINUTES
MIN 1 – 100m Run + Max Tuck Hold
MIN 2 – 12 Slow Scap Push-Ups + 12 Alt. Shoulder Taps
MIN 3 – 100m Run + Max Plank Hold
MIN 4 – 10 Strict Press + Max Up-Downs
MIN 5 – 100m Run + Max Hollow Hold
MIN 6 – 10 Push Press + Max Burpees
MIN 7 – 200m Run
Strength
Metcon (Weight)
EVERY 2:00 x 4 SETS*
2 Pausing Split Jerks**
-Rest As Needed b/t Sets-
*All working sets should be a Mod-Heavy weight.
**Pause for :02 in bottom of dip.
(Score is Weight)
Week 4 of 9
Workout
Metcon (Time)
FOR TIME
10 Push Jerks (155/105)|(115/75)
30 Burpees
10 Push Jerks
600m Run
30 Burpees
10 Push Jerks
90 Sit-Ups
600m Run
30 Burpees
10 Push Jerks
(Score is Time)
KG BB: (70/47.5)|(52.5/35)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
“QUADRATIC EQUATION”
3-4 SETS
10/10 DB Goblet Front Foot Elevated Curtsey Squats (Athlete Choice, Heavy)
20 Alt. Jumping Lunges
20 DB Weighted Glute Bridge-Ups
-Immediately Into-
:30 DB Weighted Glute Bridge Hold
-Rest As Needed b/t Sets-
(No Measure)
GOAL: EFFORT | RPE 6-7 — RUMP PUMP! This is going to BLAST the hammies and the glutes so get ready! Try to use a 3-4″ plate elevation for the Curtsey Squats while using a HEAVY DB that is extremely uncomfortable to hold for all 20 reps. Try to transition b/t movements with minimal rest to really light yourself up. I would recommend taking lots of rest and sitting on a Bike and EZ pedaling for 3:00-ish minutes before diving back in!