Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Row
-into-
3 sets:
5 Inch Worms
4 Muscle Cleans and Shoulder Press (empty bar)
3 Hang Power Clean and Push Press (empty bar)
2 Clean and Jerks (empty bar)
2. Strength
“Gwen”
15-12-9 Clean and Jerk (For Load)
*Every 4:00, complete 1 set. Each set must be unbroken, touch and go.
3. Workout Prep
2 sets:
2 Burpee Box Jump Overs (build-in height)
Strength
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Every 4:00, complete 1 set
* For clarification, the 15s start at minute 0, the 12s start at minute 4, and the 9s start at minute 8.
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. No building.
Workout
Acai (Time)
Freedom (RX’d)
100 Burpee Box Jump Overs (24/20)
– Repeat from April 19th, 2023
Liberty
For Time:
75 Up Down + Box Step Up (20/16)
Target time: 8-10 minutes
Time cap: 15 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back