Crossfit Lillington – A Mayhem Affiliate
Mayhem for Mustard Seed Ranch
We are inviting you and your community to join other Mayhem athletes across the world for year 7 of our online competition in support of Mustard Seed Ranch.
To learn more, please visit mayhemnation.com/pages/mayhem-for-mustard-seed
Warm-up
Warm Up (No Measure)
1 – Movement Prep/Activation
Crossover Symmetry or Banded 7s with Hip Halo warmup
-into-
3 sets
1 min Air Bike
5 Snatch Push Press
5 Overhead Squats
*Start with PVC pipe and progress to empty barbell
2. Strength Prep
1 Snatch Push Press + 1 Overhead Squat
-work up to a heavy complex in 10-12 minutes
3. Workout Prep
2 sets:
3 Toes to Bar
2 Burpee Box Jump Overs
Strength/Accessory
Snatch Push Press + Overhead Squat
1 Snatch Push Press + 1 Overhead Squat
– Work up to a heavy complex in 10-12 minutes
Workout
Vegemite (5 Rounds for time)
Freedom (RX+)
5 sets (Every 4:00)
12 Toes to Bar
10 Burpee Box Jump Over (24/20)
12 Toes to Bar
* This is a repeat from January 11th, 2022
Independence (Rx)
5 sets (Every 4:00)
10 Toes to Bar
8 Burpee Box Jump Over (24/20)
10 Toes to Bar
Liberty (Sx)
5 sets (Every 4:00)
12 Kipping Knee Raises
10 Up Down + Box Step Up (low box)
12 Kipping Knee Raises
Target time each set: 1:20 – 1:40
Time cap each set: 2 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)