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 Jog
-into-
8:00 AMRAP
10 Glute Bridges
10 Deadbugs
10 Bird Dogs
5 Roll and Reach
5 Deadlifts (empty bar – build across sets)
2. Strength
10-12 minutes Heavy Single Deadlift
3. Workout Prep
3 Sets
50m Run (build in pace)
3 Power Cleans (light – build in weight)
Strength/Accessory
Deadlift
Build up to a Heavy Deadlift
10-12 minutes
Workout
Burrito (Time)
Freedom (RX’d)
10 Power Cleans (135/95)
200m Run
8 Power Cleans (155/105)
200m Run
6 Power Cleans (185/125)
200m Run
4 Power Cleans (205/135)
200m Run
2 Power Cleans (225/155)
200m Run
(KG conv: PC1 60/42.5, PC2 70/47.5, PC3 85/57.5, PC4 92.5/60, PC5 102.5/70)
Independence
10 Power Cleans (115/80)
200m Run
8 Power Cleans (135/95)
200m Run
6 Power Cleans (155/105)
200m Run
4 Power Cleans (185/125)
200m Run
2 Power Cleans (205/135)
200m Run
(KG conv: PC1 52.5/35, PC2 60/42.5, PC3 70/47.5, PC4 85/57.5, PC5 92.5/60)
Liberty
15 Dumbbell Power Cleans (light)
200m Run
12 Dumbbell Power Cleans (light)
200m Run
9 Dumbbell Power Cleans (light)
200m Run
6 Dumbbell Power Cleans (light)
200m Run
3 Dumbbell Power Cleans (light)
200m Run
Target time: 9-11 minutes
Time cap: 14 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
1 Minute Foot Smash
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.
Dorsiflexion Matrix
Foot Smash