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 Machine
-into-
8:00 AMRAP
3 Inch Worms
10 Alternating V-Ups
10 Kip Swings
5 Deadlifts (empty bar – build across sets)
2. Strength
Deadlift for load:
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%
We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs
Example: Your heavy single in the deadlift is 300 lbs, so you will use 270 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages will be based off of 280 lbs, not 300.
3. Workout Prep
3 Sets
2 Power Snatch
2 Overhead Squats
1 Squat Snatch
3 Chest to Bar
-Empty bar-build in weight
Strength/Accessory
Deadlift
Deadlift for load:
#1: 5 reps @ 40%
#2: 5 reps @ 50%
#3: 5 reps @ 60%
We will use 90% of our heavy single weight as our base weight for each session + adding 5-10lbs
Example: Your heavy single in the deadlift is 300 lbs, so you will use 270 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages will be based off of 280 lbs, not 300.
Workout
Full House (Time)
Freedom (RX+)
13-11-9-7-5
Snatch (115/85)
Chest to Bar
(KG conv: 52.5/37.5)
* The Snatches are Squat, not Power
Independence (Rx)
13-11-9-7-5
Snatch (95/65) – power or squat
Pull Ups
(KG conv: 42.5/30)
Liberty
13-11-9-7-5
Alternating Dumbbell Snatch (light)
Jumping Pull Ups
Target time: 7-9 minutes
Time cap: 12 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15 Bootstrappers
1 Min Couch Stretch
1 Min Ring Lat 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.
Bootstrappers
Couch Stretch
Ring Lat Stretch