Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
6 sets:
Tabata Machine: 20 secs on/10 secs off
– Pace should be moderate/fast not a Sprint –
-into-
3 sets
20-30 second Dead Hang (pull up bar)
10 Goblet Squats
2. Workout Prep
– With Partner –
2 sets (each)
15 Second Bike Erg (workout pace)
* 1 Partner Holds Dumbbells (start light and add) *
Workout
Workout (Time)
“The 1961 Ferrari 250GT California”
Freedom (RX’d)
Partner Workout:
375/300 Calorie Assault Bike
*Partner Must Hold 2×70/50 in farmers hold
*Switch on the bike as desired
(KG conv: 32.5/22.5 DBs)
Independence
Partner Workout:
300/240 Calorie Assault Bike
(Partner Must Hold 2×50/35 in farmers hold)
(Switch on the bike as desired)
(KG conv: 22.5/15 DBs)
Liberty
Partner Workout:
200/160 Calorie Assault Bike
Every 2:00 perform 100ft Farmer Carry (moderate)(split)
Target time: 28-32 minutes
Time cap: 40 minutes
Option 1: Gymnastics Skill Work
Toes to Bar: Week 2 Day 2 (Checkmark)
Toes to Bar: Week 2 Day 2
6 sets of:
Max Effort
Advanced & Intermediate: Alternating Single Leg Toes To Bar
Beginner: Alternating Single Leg Toes To Rings (do not worry about touching foot to rings – focus on cadence & form)
– rest between each set for twice the amount of time you achieved –
Alternative option:
6 x :30 max effort alternating single leg v-ups or regular v-ups
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 Plate Front Raise @ moderate weight – maintain quality
10 Standing Alternating DB Curl + Single DB Double Head Curl @ moderate weight – maintain quality
10 Single Arm Standing Tricep DB French Press (each side) @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Mobility
Mobility (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side