Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm Up
-into-
3 sets:
1:00 Assault Bike (increase speed)
10 Alternating V-Ups
3 reps of complex: Muscle Clean + Shoulder Press + Back Squat
2. Workout Prep
3 sets:
5/4 Calorie Assault Bike (at workout pace)
4 GHD’s/Alternating V-Ups
2 Back Squats (build-in weight)*
*Practice transitioning from the ground to the back rack position.
Workout
Workout (7 Rounds for time)
You’re Killing me, Smalls
Freedom (RX’d)
Every 3:00 (7 sets)
12/10 Calorie Assault Bike
12 GHD’s (RX+) Or V-Ups (RX)
9 Back Squats (155/105) – from the floor for RX or RX+
Independence
Every 3:00 (7 sets)
10/8 Calorie Assault Bike
10 V-Ups
9 Back Squats (135/95)
Liberty
Every 3:00 (7 sets)
8/7 Calorie Assault Bike
12 Sit Ups
9 Dumbbell Front Squats (light)
Target time each set: 1:30-1:45
Time cap each set: 2 minutes
Skills and Drills
Toes to Bar: Week 1 Day 1 (Checkmark)
Advanced:
5 sets (10:00)
8-10 Kip Swings
5-8 Strict Toes to Bar
Intermediate:
5 sets (10:00)
6-8 Kip Swings
5-8 Strict Knee Raise + Extension
Beginner:
5 sets (10:00)
5 Kip Swings (Stand on tiptoes if needed)
5-8 Strict Hanging Knee Raise
Mobility
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose