Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1 – Movement Prep/Activation
2 sets:
10 Banded Fire Hydrants (each)
10 Banded Squats
20 Line Hops
-into-
6:00 AMRAP
1x50ft Shuttle Run
5 Deadlifts (empty bar)
5 Front Squats
10 Hollow Rocks
10 Roll and Reach
—
2 – Strength Prep
5 sets x 3 Deadlifts @80% of 1RM
**Complete a set on the 2 minutes
—
3 – Workout Prep
2 sets:
1x50ft Shuttle Run
2 Front Squats (build in weight)
Strength/Accessory
Deadlift
Deadlift 5×3
5 sets x 3 Deadlifts @80% of 1RM
* Complete a set on the 2 minutes *
Workout
Workout (5 Rounds for time)
Pour Some Sugar on Me
Freedom (RX+)
5 Sets (1 set every 2:30)
8x50ft Shuttle Runs
12 Front Squats (135/95)
(KG conv: 61/43)
* Each shuttle run rep = 25ft down, 25ft back (50ft total)
Independence (Rx)
5 Sets (1 set every 2:30)
8x50ft Shuttle Runs
12 Front Squats (115/80)
(KG conv: 52/36)
Liberty (Sx)
5 Sets (1 set every 2:30)
6x50ft Shuttle Runs
12 Dumbbell Front Squats (light)
Target time each set: sub 1:30
Time cap each set: 2 minutes
Mobility
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose