Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
3 sets
10 Dynamic Squat Stretches
10 Ring Rows
25ft Bear Crawl
10 Banded Shoulder Press
2. Workout Prep
2 sets:
5 Wall Balls
3 Pull Ups (or 3 jumping pull-ups)
2 Chest to Bar (or 2 jumping chest to bar)
1 Bar Muscle Up (or 1 burpee)
Workout
Workout (Time)
De-Calf
Freedom (RX+)
40 Wall Balls (20/14)
30 Pull Ups
30 Wall Balls (20/14)
20 Chest to Bar Pull Ups
20 Wall Balls (20/14)
10 Bar Muscle Ups
(KG conv: 9/6 WB)
Independence (Rx)
30 Wall Balls (20/14)
25 Pull Ups
20 Wall Balls (20/14)
15 Chest to bar Pull Ups
15 Wall Balls (20/14)
5 Bar Muscle Ups
(KG conv: 9/6 WB)
Liberty (Sx)
30 Wall Ball Thrusters (light)
20 Ring Rows
20 Wall Ball Thrusters (light)
15 Jumping Pull Ups
15 Wall Ball Thrusters (light)
10 Jumping Chest to Bar
Target time: 10-12 minutes
Time cap: 15 minutes
Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)
3 Rounds
10 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ Moderate weight – maintain control and quality RPE 7
10 Band Pull Through @ moderate weight – maintain quality RPE 7
15 Standing Barbell (Or Dumbbell) Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 2 min between rounds-
Mobility
Mobility (No Measure)
1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)