Crossfit Lillington – CrossFit Compete
A. CONDITIONING
Metcon (Time)
10 ROUNDS FOR TIME
10 Push Press (95/65)
30 Double Unders
(Score is Time)
GOAL: SPRINT | RPE 6-7 — 10 rounds seem like a lot but they will fly by. Keep your PP’s unbroken, and DU to :20-:25 tops. It is very doable to EMOM this or even go faster. Shoulders will be juiced up from DOUBLE DOWN which will be a nice added challenge for this light barbell!
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Alt. PVC Pass Thrus + Lunge
10 Air Squats w/ :01 Pause at the Bottom*
10 V-Ups**
8 Up Downs
*Round 2 complete Jumping Air Squats to Target
**Round 2 complete Kipping Knees to Chest
Into…
1 ROUND
10 PVC Snatch Grip Deadlifts
10 PVC OHS
10 PVC Behind The Neck Push Press
8 Kipping Knee Raises or Toes to Bar
Strength
Metcon (Weight)
4 SETS*
2 Pausing Snatch Deadlifts**
+
1 Snatch Pull
-Rest As Needed b/t Sets-
*All working sets should be Mod-Heavy…about 80-85% of 1RM Snatch. 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
“DOUBLE DOWN” (Time)
4 ROUNDS FOR TIME*
22 Toes to Bar
11 Overhead Squats (165/115)|(125/85)
*Each time you break during a set of 22 T2B (no penalty when finishing the set)…perform 10 Jumping Air Squats to 6″ Target. Each time you break during a set of 11 OHS (no penalty when finishing the set)…perform 5 Up-Down Over Bar.
(Score is Time)
KG BB: (75/52.5)|(57/39)
NOTE: New Benchmark.
C. STRENGTH / GYMNASTICS
Metcon (Weight)
EVERY 2:00 x 7 SETS*
2 Snatch Balances
+
1 Overhead Squat
*Start Moderate and end Heavy.
(Score is Weight)
GOAL: HEAVY | RPE 6-7 — COMPLETE BEFORE METCON, This is going to be great added prep for this challenging benchmark workout! Make sure the Snatch Balance is a blend of a fast drop underneath the bar + a fast/ strong punch out OH to create stability. Goal should be to work well past workout weight for DOUBLE DOWN.