Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s
-into-
3 sets:
:10 Handstand Hold (or dumbbell/barbell overhead hold)
:30 Air Bike
30ft walking lunge
5 Shoulder Press (build in weight)
2. Strength Prep
Shoulder Press:
– Establish a 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of that 6 RM.
3. Workout Prep
2 sets
10-second Assault Bike (build up to workout pace)
2 Handstand Push Ups
30ft Sled Push (or 50 ft lunge)
Strength/Accessory
Shoulder Press
Shoulder Press
– Establish a 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of that 6 RM.
Workout
Workout (5 Rounds for time)
Rembrandt
Freedom (RX’d)
Team of 3
5 Sets (each/1:2)
12/10 Calorie Air Bike
10 Handstand Push Ups
75ft Bodyweight Lunge
(KG conv: sled 10/empty)
Independence
Team of 3
5 Sets (each/1:2)
10/8 Calorie Air Bike
7 Handstand Push Ups
75ft Bodyweight Lunge
(KG conv: sled 10/empty)
Liberty
Team of 3
5 Sets (each/1:2)
8/6 Calorie Air Bike
10 Push Ups
40ft Bodyweight Lunge
Target time each set: 1:30- 1:50
Time cap each set: 2 minutes
Overall workout time cap: 28 minutes
Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)