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
3:00 Machine
-into-
8:00 AMRAP
10 Glute Bridges
5 Deadlifts (empty bar – build across sets)
5 Strict Press (empty bar – build across sets)
10 yd sled push + 10 yd sled pull (or 5 Front Squats empty bar – build across sets)
2. Workout Prep
With partner
2 sets:
3 Deadlifts (each/ build in weight)
3 Shoulder to Overhead (each/ build in weight)
10yd Sled Push (each/ build in weight)(or 5 Front Squats each)
Workout
Cyclone (Time)
Freedom (RX+)
Teams of 2
2 rounds:
50 Deadlifts (225/155)
50 Shoulder to Overhead (135/95)
50 Front Squats (135/95)
(complete as written; not partitioned in alternate ways)
*Repeat from Sept 8, 2022. All reps are shared, with one partner working at a time.
Independence (Rx)
Teams of 2
2 rounds:
50 Deadlifts (185/125)
50 Shoulder to Overhead (95/65)
50 Front Squats (95/65)
Liberty
Teams of 2
2 rounds:
50 Dumbbell Deadlifts (light)
50 Dumbbell Shoulder to Overhead (light)
100yd Sled Push (1×45/empty) (Or 50 Dumbbell Front Squats (light)
(KG Sled: 20/empty)
Target time: 17-19 minutes
Time cap: 25 minutes
Strength/Accessory
Core Work (Checkmark)
4 sets:
15 Strict Abmat Situps (hands next to head or across chest)
:30 Hanging L-sit Hold
10 KB Side Bends (each side)
7 Alligator Rolls (each side)
30 yd KB Front Racked/ Overhead Carry (left)
30 yd KB Front Racked/ Overhead Carry (right)
*Rest 2:00 b/t sets
Sit Ups – Keep hands across chest or next to head
Kettlebell Side Bend
Alligator Rolls
KB Front Racked/ Overhead Carry