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 Air Bike
-into-
5 Roll and Reach
5 Inch Worms
5 Snatch Deadlifts (PVC-empty bar)
4 Hang Muscle Snatch (PVC-empty bar)
3 Hang power Snatch (PVC-empty bar)
2 Power Snatch (PVC-empty bar)
2. Strength
10 sets x 3 Power Snatch (every 1:15)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.
3. Workout Prep
2 sets:
10-second Air Bike (each/build in pace)
5 Synchro Wall Balls (build in weight)
Strength/Accessory
Power Snatch
10 sets x 3 Power Snatch (every 1:15)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.
Workout
Thunderstorm (Calories)
Freedom (RX+)
Teams of 2
15:00 AMRAP
30 seconds on/30 seconds off
Max Calorie Air Bike (ONE bike per team for Rx+)
– At 16:00 –
50 Synchro Wall Balls (30/20) or 75 Synchro Wall Balls (20/14)
*Repeat from Jan 25, 2022
(KG conv: 50 reps at 14/9 or 75 reps at 9/6)
Independence (Rx)
Teams of 2
15 min AMRAP
30 seconds on/30 seconds off
Max Calorie Air Bike (ONE bike per team for Rx)
At 16:00
50 Synchro Wall Balls (20/14) or 75 Synchro Wall Balls (14/10)
(KG conv: 9/6 or 6/4)
Liberty
Teams of 2
15 min AMRAP
30 seconds on/30 seconds off
Max Calorie Air Bike
At 16:00
50 Synchro Wall Balls thrusters (light)
Target number of Calories: 225/180 calories on the Assault Bike, 175/150 Calories on the Echo Bike
Minimum number of Calories before scaling: 150/120 calories Assault, 140/100 Echo
Wall Balls
Part 2 Score (Time)
Enter your time for part 2 here.
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Down Dog
2x 1 Min Calf Pumps
2x 10 Seated External Rotations (each side)
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.
Down Dog
Calf Pumps
Seated External Rotations