Lucy Campbell is a CrossFit coach and athlete at CrossFit Nottingham, where she balances her intense training routine with top class classes. A national level gymnast until the age of 12, she then focused on swimming, competing at international level until she went to university. After jumping out of the pool due to burnout, she immediately took up CrossFit, finishing an impressive 13e in the world at his first CrossFit Open in 2019 during the first workout.
Earlier this year, Lucy put in an impressive performance at Wodapalooza, one of the most prestigious off-season competitions. finishing just outside the top 3 and impressively dominating a rowing and swimming event.
Finishing first in the UK at the quarter-finals of the CrossFit Games, Lucy became the first individual British woman since legendary Samantha Briggs, now retired, to qualify for the CrossFit Games in Madison, Wisconsin. With two wins, a rare feat for a rookie, she is not only making waves in the sport for the UK, but at the highest level alongside some of the world’s most elite athletes.
Lucy has programmed an accessible CrossFit-style workout exclusively for MH Squad members. With barbell snatches, rowers, and wall balls, you should be able to do this in most gyms. You’ll do as many reps as you can (AMRAP) in a three-minute window before resting for 60-90 seconds and then starting again. There are five rounds in total.
Find the full workout details below and read Lucy’s key tips for performing the session to the best of your ability.
The goal of this piece is constant movement at a difficult but steady pace. You have 15 minutes of work in total but divided into 3 minute segments with a minute of rest in between; if you run it at the right intensity, the rest will fly off and only give your heart rate a chance to drop slightly. If you go out too hot though, you won’t have enough time to recover in the rest minutes, and your next lap will suffer.
Find your rhythm
The two ways you will save time in this workout are through your rowing split and quick transitions. You should settle into your rhythm on the rower in 4-5 strokes and try to maintain the same calories per hour throughout the 5 rounds. Smooth transitions are also key to maintaining a good pace during intervals. You want to create a mini triangle between the wallball target, the dumbbell, and the rower so that you can exit one move and go straight to the next, wasting a minimum of seconds to allow for a maximum of laps.
Know your strengths
If you see this training and immediately identify a move as a weakness, adapt your strategy to reflect that. For example, if it’s wallballs for you, adjust your rowing pace so you can complete reps without a break every time.
To make sure your body doesn’t get shocked by the intensity of this workout, you should prepare before you start by moving at the pace of the workout, if not faster. Once you’re warmed up and comfortable with the movements, do the following:
3 laps (lap 1 @ slightly slower than training pace, lap 2 @ training pace and lap 3 @ slightly faster than training pace)
5 DB snatch
7 Cal Row
REST 1:00-1:30 before starting and GO!
5 rounds of:
AMRAP in 3 minutes (1 minute rest between each round)
1) 10 DB snatch @ 1 x 15/22.5kg
2) 15 calorie line
3) 20 wall balloons
Start each round where you finished last. Your score is the total number of rounds and reps after the five rounds.