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
Hinshaw Warm Up (10-12 minutes)
-into-
6:00 AMRAP
:10 Handstand Hold
5 Pike Push Ups
5 Alt. Step Ups (each leg)
50m Jog
2. Workout Prep
1 set:
100m Run (at workout pace)
1 Wall Walk
4 Alternating Single Dumbbell Box Step Up
Gymnastics
Strict Handstand Push-ups: Week 1 (Checkmark)
6 Week Handstand Push-up Strength Cycle
During this gymnastics cycle, we will be focusing on improving your strict handstand push-up strength. Whether you have a goal to eventually get your first strict handstand push-up, or are already there and want to get stronger, this cycle will work for you!
Week 1: Baseline Test
Freedom: 1 set of max strict handstand push-ups
Independence: 1 set of max strict box handstand push-ups (note the box height used)
Liberty: 1 set of max push-ups or elevated push-ups
Coaching tips for strict handstand push-ups
Demo Videos:
Strict Handstand Push Up
Strict Box Handstand Push Up
Push Up
Elevated Push-ups : Place hands on a bench, box, or racked bar. The higher the box/bench/bar, the easier the push-up will be.
Workout
Blizzard (AMRAP – Rounds and Reps)
Freedom (RX+)
20:00 AMRAP
400m Run
6 Wall Walks
24 Single Dumbbell Alternating Box Step Ups (50/35)(24”/20”)
(KG conv: 22.5/15 DB)
Independence (Rx)
20:00 AMRAP
400m Run
4 Wall Walks
18 Single Dumbbell Alternating Box Step Ups (50/35)(24/20)
Liberty
20:00 AMRAP
300m Run
6 Inch Worms
12 Single Dumbbell Alternating Box Step Ups (light)(20)
Target number of Rounds: 4+ Rounds
Minimum number of Rounds before scaling: 3 Rounds
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Min QL Stretch
1 Min Barbell Forearm Stretch
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
QL Stretch
Barbell Forearm Stretch