Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2:00 Assault Bike (alternate between 30 seconds moderate/30 seconds slow
2:00 Row (alternate as above)
-into-
3 sets
5 inchworms
5 kip swings
5 up downs
3 pull ups
3 burpee
10 alternating v-ups
Workout
Workout (5 Rounds for time)
Ham Porter
Freedom (RX’d)
Teams of 2
5 sets
15/12 Calorie Assault Bike/ 15/12 Cal Row (each partner performs this at the same time)
20 Burpee Pull-Ups
15/12 Calorie Assault Bike/ 15/12 Cal Row (each partner performs this at the same time) ***switch machines within each set***
-Rest 1:1 between sets-
Individual Option:
5 sets
15/12 Calorie Assault Bike
10 Burpee Pull-Ups
15/12 Calorie Assault Bike
-Rest 1:1 between sets-
Independence
Teams of 2
5 sets
12/10 Calorie Assault Bike (same time/each)
16 Burpee Pull-Ups
12/10 Calorie Assault Bike (same time/each)
Rest 1:1 between sets
Liberty
Teams of 2
5 sets
10/8 Calorie Assault Bike (same time/each)
10 Burpee Jumping Pull Ups
10/8 Calorie Assault Bike (same time/each)
Rest 1:1 between sets
Target time each set: 3:30-4:00
Time cap each set: 5 minutes
Option 1: Gymnastics Skill Work
Toes to Bar: Week 1 Day 2 (Checkmark)
10-20-30-20-10
Advanced/Intermediate: Kip Swings
Beginner: Kip Swings on Rings
Between each set complete:
Advanced/Intermediate: 10 V- Ups on Floor
Beginner: 10 Alternating Single Leg V-Ups
Alternate Option: sub a plank hold of increasing duration (that’s challenging for your level) for the kip swings. The plank can be on hands or forearms. Sub knee plank as needed.
Option 2: Mayhem Mini Pump
Mayhem Mini-Pump – Arms and Shoulders (Checkmark)
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 Ring Y Raise @ moderate weight – maintain quality
10 Standing KB Crush Grip Bicep Curl @ moderate weight – maintain quality
10 Single Arm DB Skull Crusher @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Mobility
Mobility (No Measure)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)