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
2x50ft Shuttle Run
5 Kip Swings
10 Alt. V-Ups
5 Back Squats
3 Worlds Greatest Stretch (each side)
2. Strength
Back Squat 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 back squat is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages will be based off of 190 lbs, not 200.
3. Workout Prep
2 sets:
5 Wall Balls
3 Toes to Bar
1x50ft Shuttle Run
Strength/Accessory
Back Squat
Back Squat 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 back squat is 200 lbs, so you will use 180 lbs (90%) + 5-10lbs total for your training-weight calculations. Therefore, all of your percentages each week will be based off of 190 lbs, not 200.
Workout
“You got it, Dude!” (Time)
Freedom (RX+)
5 Rounds
20 Wall Balls (20/14)
15 Toes to Bar
10x50ft Shuttle Run
(KG conv: 9/6)
Each shuttle run rep is 25 feet down + 25 feet back
Independence (Rx)
5 Rounds
15 Wall Balls (20/14)
10 Toes to Bar
10x50ft Shuttle Run
(KG conv: 9/6)
Each shuttle run rep is 25 feet down + 25 feet back
Liberty
5 Rounds
12 Wall Ball Thrusters (light)
12 Hanging Knee Raises
6x50ft Shuttle Run
Each shuttle run rep is 25 feet down + 25 feet back
Target time: 12-14 minutes
Time cap: 18 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2×8 Bretzel
2×10 Foam Roll Up Wall
1 Min Calf Foam Rolling
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.
Bretzel
Foam Roll Up Wall
Calf Foam Rolling