Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3 rounds
1:00 Row
10 Single Arm Dumbbell Upright Row (each)
10 Suitcase Dumbbell Deadlifts (each)
5 Tempo Push Ups (3-0-1: 3 sec down, immediately up, 1 sec pause at top)
10 Alternating V-Ups
2. Workout Prep
5 sets
3 Deadlifts
3 Bench Press
– Start light and work up in weight. Make sure athletes have a spotter –
Workout Option 1
Open 24.2 Rx (Ages 16-54) AMRAP-Reps (AMRAP – Reps)
CrossFit Games Open 24.2 Rx (Ages 16-54) (AMRAP – Reps)
As many rounds and reps as possible in 20 minutes of:
300-meter row*
10 deadlifts (185/125)
50 double-unders
CrossFit Games Open 24.2 Scaled (Ages 16-54) (AMRAP – Reps)
As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts (135/95)
50 single-unders
Workout Option 2
“Lunch has been canceled today due to lack of hustle” (2 Rounds for time)
Freedom (RX’d)
21-15-9
Deadlift (255/175)
Bench Press (155/105)
-Rest 5:00-
21-15-9
Deadlift (205/135)
Bench Press (135/95)
*Repeat From March 18th, 2023
(KG conv: DL-1 115/80, BP-1 70/48, DL-2 93/61, BP-2 61/43)
Independence
21-15-9
Deadlift (225/155)
Bench Press (135/95)
-Rest 5:00-
21-15-9
Deadlift (185/125)
Bench Press (115/80)
(KG conv: DL-1 102/70, BP-1 61/43, DL-2 83/56, BP-2 52/36)
Liberty
2 sets
21-15-9
Kettlebell Sumo Deadlift (moderate)
Dumbbell Bench Press (Light/moderate)
-Rest 5:00 between sets-
Target time:
Workout 1: 6-8 minutes
Workout 2: 6-8 minutes
Time cap: 10 minutes each set
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)