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
Hinshaw Warm Up (10-12 minutes)
-into-
8:00 AMRAP
20-second Air Bike
50m Run
30 Single Unders
2. Workout Prep
2 sets:
100m Run (at workout pace)
20-second Bike (at workout pace)
Workout
The Tanners (4 Rounds for calories)
Freedom (RX’d)/Independence
Teams of 2
4 sets
5:00 AMRAP
400m Run (together)
Max Calorie Air Bike or Row in remaining time (shared)
-rest 3:00 between sets-
Teams can choose Bike or Row, or alternate between the two.
Liberty
Teams of 2
4 sets
5:00 AMRAP
300m Run (together)
Max Calorie Air Bike or Row in remaining time (shared)
-rest 3:00 between-
Target number of Calories each set: 50/35+ Calories
Minimum number of Calories before scaling: 30/24 Calories
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (Checkmark)
4 rounds:
10 Weighted Hip Thrust @ moderate weight RPE 7
10 Rear foot elevated DB Split Squat (each side) @ moderate weight RPE 7
10 Band Pull Through @ moderate weight RPE 7
15 Standing Banded Pallof Press (each side)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 3 minutes b/t rounds
Weighted Hip Thrusts
Rear Foot Elevated DB Split Squat
Band Pull Through
Standing Banded Pallof Press
Isolateral DB Farmers Carry