Announcements
Starting October 1, 2024 you will see a 3.9% credit card fee or 2.6% ACH fee. As much as we don’t want to, we have to. We have not raised membership rates in 10 years. This passed on fee will help us combat the 35% increase in Affiliate Fees passed on to us by CrossFit this year alone. If you need to switch payments methods, or talk to me in general please feel free. Joey 910 890 3358
Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Row
2:00 Run
-into-
10:00 AMRAP
10 Kip Swings (on rings)
10 Alternating V-Ups
5 Bench Press (empty bar – build across sets)
2. Workout Prep
2 sets:
150m Row (build in pace)
100m Run (build in pace)
5 Bench Press (build in weight)
5 Toes to Rings
Workout
Candy Land (Time)
Freedom (RX+)
Teams of 2
4 Rounds
Partner 1: 400m Run
Partner 2: 500/450m Row
-into-
40 Bench Press (135/80)
40 Toes to Rings (Or Toes to Bar)
(KG conv: 60/35 BP)
Partner 1 Runs while Partner 2 Rows. After both athletes have finished, then move on to 40 bench and 40 toes to rings, shared, with one athlete working at a time. Continue in this way for 4 rounds, rotating who runs and who rows each round.
Independence (Rx)
Teams of 2
4 Rounds
Partner 1: 400m Run
Partner 2: 500/450m Row
-into-
40 Bench Press (115/75)
30 Toes to Rings (Or Toes to Bar)
(KG conv: 52.5/35 BP)
Liberty
Teams of 2
4 Rounds
Partner 1: 300m Run
Partner 2: 400/350m Row
-into-
40 Dumbbell Bench Press (light)
40 Hanging Knee Raises
Target time: 18-20 minutes
Time cap: 24 minutes
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (Checkmark)
4 rounds:
10 Weighted Hip Thrust @ moderate weight RPE 7
10 Kneeling Banded Hip Extension @ moderate weight RPE 7
10 GHD Hip Raise @ moderate weight RPE 7
10 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ moderate weight RPE 7
10 Standing Banded Pallof Press (each side)
:30 sec Side Plank (each side)
10 Around the World (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 3 minutes b/t rounds
Kneeling Banded Hip Extension
GHD Hip Raise
Alternating Double DB Step Back Lunges Front Rack
Standing Banded Pallof Press
Around the Worlds