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
8:00 AMRAP
1:00 Bike (build in pace)
10 Roll and Reach
5 Inch Worms
2. Workout Prep
-With Partner-
2 Sets:
5/4 Calorie Air Bike (practice transitions)
2 Synchro Burpees
Workout
343 (Time)
Freedom (RX’d)
Teams of 2:
343/275 Calorie Air Bike
– Every 3:00 (including at 0:00), stop and perform 11 Synchro Burpees
Teams can switch on the bike as often as desired, but every 3 min (including zero), both partners must stop and perform 11 synchro burpees.
This workout was written in honor of the 343 firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City.
Independence
Teams of 2:
275/220 Calorie Air Bike
Every 3:00 and 0:00, stop and perform 11 Synchro Burpees
Liberty
Teams of 2:
200/170 Calorie Air Bike
Every 3:00 and 0:00, stop and perform 11 Synchro Up Downs
Target time: 25-27 minutes
Time cap: 32 minutes
Strength Accessory
Mayhem Mini-Pump –Arms and Shoulders (Checkmark)
4 Rounds
10 Double Dumbbell Hammer Curls @ moderate weight – maintain quality RPE 7
10 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7
-Rest 1 min b/t rounds-
Double Dumbbell Hammer Curls
Barbell Skull Crushers
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 1 Min Ring Bicep Stretch
2x 45 Sec Ring Tricep Stretch
45 Sec Supine Twists
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.
Ring Bicep Stretch
Ring Tricep Stretch
Supine Twists