Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation (share space/equipment with partner)
3 rounds
:30 cardio of choice
6 Wall Ball Push Press
6 Wall Ball Front Squats
6 Up Downs
6 Box Step Overs (switch to jump overs after round 1)
3 Power Cleans (building each round)
Workout
2024 Quarterfinals Workout 2 (Time)
In teams of 2, split the work as needed:
3 Rounds
50 Wall Balls (20/14)
50 Lateral Burpee Box Jump Overs
Partner Workout – Performance
2024 Quarterfinals Workout 4 -partner version (AMRAP – Reps)
In teams of 2:
On a 10:00 continually running clock, complete as many reps as possible of:
10 Clean and Jerks, weight 1
Rest 1 minute
10 Clean and Jerks, weight 2
Rest 1 minute
10 Clean and Jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in remaining time, weight 4 (this number of combined reps is your score)
Rx+ Female team – 85, 125, 155, 165
Rx+ Male team – 135, 185, 225, 245
Rx Female team – 65, 95, 115, 125
Rx Male team – 95, 135, 165, 185
Sx Female team – weights are athlete’s choice
Sx Male team – weights are athlete’s choice
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)