Workout

Lucy Campbell’s Workout of the Week

December 14, 2023 by
Photo Credit: @richardveytsman
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Today’s workout is programmed by the UK’s Fittest Woman in 2022 and CrossFit Games athlete, Lucy Campbell. In the 2022 Games, Campbell had two event wins and placed 16th overall but sat out the 2023 season to rehab a wrist injury she sustained during the 2022 Quarterfinals. She will return to competition in 2024 with her sights set on another Games run. In the off-season, she focused on lower-body strength and endurance, hence the programming below.  

Lucy Campbell

Part A: 15 Minutes to build to a heavy single front squat
Part B: 3 Sets

40-Seconds max reps front squat at 75% of above heavy single 

– Rest 1:20 – 

40-Seconds max reps DB box step-over, 65/50 pounds (30/22.5kg) and 24/20 inches

– Rest 1:20 – 

40-Seconds DB jumping lunges, 20/10 pounds (10/5kg)

– Rest 4:00 – 

Scaling tips: The dumbbell weight and box height can be adjusted, and the jumping lunges can be switched out for regular lunge steps.

Advice from Lucy: “For the heavy single front squat, warm up to a decent weight, then set a timer for 15 minutes where you can have 10 attempts to build to a 1RM for the day.

For Part B, the box step-over weight should be heavier than what you’d usually do a WOD with but should be doable unbroken for the 40s. These kinds of workouts are great to test different strategies each time. Try steady unbroken for a set, try fast reps with a break for a set, then pick what works best for you for the last set.” 

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