Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo
-into-
6 min AMRAP
5 Scap Pullups
5 Heel Toe Rocks
4 Box Step Ups (each leg)
3 Double DB Deadlifts (Building in weight)
2. Workout Prep
3 sets:
10ft Double DB Farmer Carry (build in weight)
3 Pull Ups (build up to chest to bar)
2 Box Jump Overs (build in height)
Workout
Workout (Time)
Mario Bros
Freedom (RX+)
300ft Front Rack Carry (50s/35s) or Farmer Carry (70s/50s)
-into-
5 Rounds
10 Chest To Bar Pull-Ups
10 Box Jumps Overs (30/24)
-into-
300ft Front Rack Carry (50s/35s) or Farmer Carry (70s/50s)
Independence (Rx today)
300ft Front Rack Carry (35s/25s) or Farmer Carry (50s/35s)
-into-
5 Rounds
10 Pull-Ups
10 Box Jumps Overs (24/20)
-into-
300ft Front Rack Carry (35s/25s) or Farmer Carry (50s/35s)
Liberty
300ft Farmer Carry (moderate)
-into-
5 Rounds
10 Ring Rows
10 Box Step Ups (24/20)
-into-
300ft Farmer Carry (moderate)
Target time: 10-12 minutes
Time cap: 15 minutes – hard cap. Add :01 for every rep not completed at time cap. Each ft= 1 rep.
Skills and Drills
Mobility
Toes to Bar: Week 3, Day 1 (Checkmark)
Toes to Bar:
Week 3, Day 1
Advanced:
5 sets (10:00)
8-10 Kip to Chair Position
5-8 Strict Toes to Bar
Intermediate:
5 sets (10:00)
6-8 Kip to Chair Position
5-8 Strict Knee Raise + Extension
Beginner:
5 sets (10:00)
5 Kip Swings + Knees up
5-8 Strict Hanging Knee Raise
Alternative Option:
5 sets (10:00)
10 Suitcase Sit Ups
20-30-second Dead Hang (Pull Up Bar)
Mobility (Checkmark)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side