Crossfit Lillington – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
20 Butt Kickers
20 High Knees
20 Calf Raises
20 Tib Raises
-Quick Transition-
AMRAP x 4 MINUTES
8 Sumo Good Mornings w/ Empty BB
8 Weighted Glute Bridge Ups
:30 Plank or Hollow Hold
INTO…
*400m Test Run
*The goal is to have the athletes nice and warmed up at this point. If the athletes take longer than 2:30 to complete, see Adjustments section for running distance adjustments.
Strength
Deadlift (5-5-5-5*)
*Start Light-Mod and build to Mod-Heavy.
(Score is Weight)
Workout
Metcon (Time)
ON A 3:00 RUNNING CLOCK…
400m Run
-Rest w/ Time Remaining-
Then Into…
ON A 5:00 RUNNING CLOCK…
600m Run
15 Deadlifts (225/155)|(155/105)
-Rest w/ Time Remaining-
Then Into…
ON A 7:00 RUNNING CLOCK…*
800m Run
20 Deadlifts
40 Sit-Ups
*For every rep not completed in the final 7:00 add :01 onto your total time. Score is the time that it takes you to complete last round. Strategy is KEY!
Goal: Athletes sub 6:45; Firebreathers sub 6:00
(Score is Total Time)
KG BB: (100/70)|(70/47.5)