Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
10 Banded Pull Aparts
10 Banded Pass Throughs
-into-
3 sets
5 Kip Swings
1 Wall Walk + 10 Shoulder Taps
5 Back Squats (empty bar- build across sets)
2. Strength Prep
5 Back Squat x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
3. Workout Prep
2 sets
3 Toes to Bar
10ft Handstand Walk
3 Hang Power Cleans (build in weight)
Strength/Accessory
Back Squat
5 Back Squat x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
Workout
Honeycrisp (AMRAP – Rounds and Reps)
Freedom (RX+)
15:00 AMRAP
10 Toes to Bar
25ft Handstand Walk
10 Hang Power Cleans (95/65)
(KG conv: HPC 43/29)
Independence (Rx)
15:00 AMRAP
8 Toes to Bar
2 Wall Walks
8 Hang Power Cleans (95/65)
(KG conv: HPC 43/29)
Liberty (Sx)
15:00 AMRAP
10 Hang Knee Raises
25ft Bear Crawl
10 Hang Dumbbell Cleans (light)
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5 Rounds
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)