Announcements
Happy New Years Eve, athletes! We hope you are celebrating 2024 in amazing ways.
Please note the schedule for 1/1/24: 8:30 am, 4 pm, and 5 pm classes.
We wish you a safe and healthy NEW YEAR.
Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
7:00 AMRAP
5 Muscle Clean + Shoulder Press
5 Push Press
5 Bar Facing Up-Downs
10 Kip Swings
2. Workout Prep
2 sets:
3 Shoulder to Overhead (build in weight)
2 Bar Facing Burpees
3 Toes to Bar
3. Strength Prep
5 sets of 2 Turkish Get-Ups on each side.
Workout
The Parent Trap (Time)
Freedom (RX+)
5 rounds
9 Shoulder to Overhead (155/105)
12 Bar Facing Burpees
15 Toes to Bar
(KG conv: 61/43)
Independence (Rx)
5 rounds
8 Shoulder to Overhead (135/95)
10 Bar Facing Burpees
12 Toes to Bar
(KG conv: 52/36)
Liberty (Sx)
5 rounds
12 Dumbbell Push Press (light)
12 Up Downs
12 Hanging Knee Raises
Target time: 11-13 minutes
Time cap: 16 minutes
Strength/Accessory
()
Turkish Get Up
5 sets x 2 Turkish Get Ups (each side)
*Use a weight that is challenging but allows for good form throughout reps
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)