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 sets
5 Dynamic Squat Stretches
10 Cossack Squats
-into-
8:00 AMRAP
10 Roll and Reach
10 Dead bugs
5 Back Squats (build across sets)
5 Hand Release Push Ups
2. Strength
10-12 Minutes Heavy Single Back Squat
3. Workout Prep
1 set:
3 Back Squats
3 Push Ups
Strength Accessory
Back Squat
Build up to a Heavy Back Squat
10-12 minutes
Workout
Quesadilla (AMRAP – Rounds and Reps)
Freedom (RX’d)
AMRAP 12:00
1-2-3-4-5-6-7-8-9-10…
Back Squats (135/95)
10 Push Ups after each set
* Back Squats can be taken from the rack.
(KG conv: 60/42.5)
Independence
AMRAP 12:00
1-2-3-4-5-6-7-8-9-10…
Back Squats (115/80)
8 Push Ups after each set
(KG conv: 52.5/35)
Liberty
AMRAP 12:00
1-2-3-4-5-6-7-8-9-10…
Dumbbell Squats (light)
6 Bar Push Ups after each set
Target Rounds: complete the round of 10 Back Squats
Minimum Round before scaling: into the round of 8
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 30 Seconds Pigeon Stretch Drops
1 Minute Posterior Shoulder Smash Shoulder
1 Minutes QL 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.
Pigeon Stretch Drops Hips
Posterior Shoulder Smash
QL Stretch