Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo Warmup
-into-
6 min AMRAP
30-second Bike
5 Single Dumbbell Deadlift (each side)
5 Deadbugs (each side)
5 Birddogs (each side)
3 Up downs
2. Workout Prep
2 sets
10 Second Bike (Workout Pace)
2 Burpee Dumbbell Deadlifts (work on proper landing going from the burpee into the deadlift)
– rest 30 seconds between sets –
Workout
Workout (Time)
Mango Habanero
Freedom (RX’d)
10-9-8-7-6-5-4-3-2-1
Burpee Double Dumbbell Deadlift (50s/35s)
– 10/8 Calorie Assault Bike after each set –
*Repeat from October 7, 2021
Independence
10-9-8-7-6-5-4-3-2-1
Burpee Double Dumbbell Deadlift (35s/25s)
-9/7 Calorie Assault Bike after each set –
Liberty
10:00 Amrap
5 Up Downs
10 Dumbbell Deadlifts (light)
10/8 Calorie Assault Bike after each set
Target time: 12-14 minutes
Time cap: 16 minutes
Strength/Accessory
Mayhem Mini-Pump – Chest and Triceps (Checkmark)
4 Rounds
12 Seated Chest Fly with Bands @ moderate weight – maintain quality
10 Barbell Skull Crushers @ moderate weight – maintain quality
-Rest 1 minute between sets-
Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)