Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Clean) + Skill Transfer (if time allows)
10 minutes with a PVC or Empty Barbell
Perform 3-5 reps at each movement
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle Clean – “STRONG TURNOVER”
Tall Power Clean – “PULL UNDER”, 2”, 4”, 6”
Tall Clean – “PULL UNDER”
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
5 minutes, 2-3 times through
Focus on footwork and finishing pull
2. Strength Prep
10 sets: 1 Squat Clean + 1 Push Jerk (start at 65% and build, no higher than 90%)
* Complete 1 set every 1:15 *
3. Workout Prep
3 sets:
5/4 Calorie Assault Bike (build in pace)
3 Thrusters (build in weight)
10ft Front Rack Walking Lunge (build in weight)
Strength/Accessory
Clean & Push Jerk
10 sets: 1 Squat Clean + 1 Push Jerk (start at 65% and build, no higher than 90%)
* Complete 1 set every 1:15 *
Workout
Workout (Time)
Affiliate Version of “Echo Thruster Final”
Freedom (RX’d)
21/16 Calorie Assault Bike
21 Thrusters (75/55)
18/14 Calorie Assault Bike
18 Thrusters (95/65)
15/12 Calorie Assault Bike
15 Thrusters (115/80)
-into-
75ft Front rack Walking Lunge (115/80)
Independence
16/12 Calorie Assault Bike
21 Thrusters (65/45)
14/11 Calorie Assault Bike
18 Thrusters (75/55)
12/10 Calorie Assault Bike
15 Thrusters (95/65)
-into-
75ft Front rack Walking Lunge (95/65)
Liberty
12/10 Calorie Assault Bike
15 Dumbbell Thrusters (light)
10/8 Calorie Assault Bike
12 Dumbbell Thrusters (light/mod)
8/6 Calorie Assault Bike
10 Dumbbell Thrusters (moderate)
-into-
75ft Single Dumbbell Front rack Walking Lunge (moderate)
Target time: 9-11 minutes
Time cap: 14 minutes
Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)