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
30-second Single Unders
10 Alternating V-Ups
5 Inch Worms
2. Workout Prep
2 sets:
10 Double Unders
4 V-Ups
1 Wall Walk
Gymnastics
Strict Handstand Push-ups: Week 3 (Checkmark)
10 minute EMOM
Odd Minute:
Freedom: 20 Handstand Shoulder Taps [right/left = 2 taps] – belly to wall
Independence: 16 Box Handstand Shoulder Taps [right/left = 2 taps]
Liberty: 20 High Plank Shoulder Taps [right/left = 2 taps]
Even Minute:
Freedom: 30 Seconds Max Effort Ring Push Ups [belly parallel to the ground]
Independence: 30 Seconds Max Effort Ring Push Ups [with rings walked forward, to be at an incline]
Liberty: 30 seconds Max Effort Elevated Push Ups [Elevate hands to a box/bench ]
Videos:
Handstand Shoulder Taps
Box Handstand Shoulder Taps
Plank Shoulder Taps
Ring Push Up
Push Up
Elevated Push Up
Workout
Enchilada (Time)
Freedom (RX+)
3 Rounds
100 Double Unders
30 V-Ups
5 Wall Walks
Independence (Rx)
3 Rounds
75 Double Unders
25 V-Ups
4 Wall Walks
Liberty
3 Rounds
100 Single Unders
25 Sit Ups
5 Inch Worms
Target time: 11-13 minutes
Time cap: 16 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 1 Minutes Calf Pumps
1 Minute Couch Stretch
2x 10 Down Dog
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.
Calf Pumps
Couch Stretch
Down Dog