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
3:00 Machine
-into-
10:00 AMRAP
10 Cossacks Squats
10 Banded Pass Throughs
10 RIng Row
3 Muscle Snatch (PVC-Empty Bar)
3 Snatch Push Press (PVC-Empty Bar)
3 Overhead Squats (PVC-Empty Bar)
2. Workout Prep
With Team
3 sets: (each)
30-second Row (build in pace)
1 Power Snatch (build in weight)
1 Overhead Squat (build in weight)
3 Pull Ups
Workout
Fajitas (AMRAP – Rounds and Reps)
Freedom (RX’d) – Teams of three, 20:00 AMRAP
Partner 1: Max Calorie Row
Partner 2:
2 Rounds
3 Power Snatch (115/80)
6 Overhead Squats (115/80)
9 Pull Ups
Partner 3: Rest
*Switch when Partner 2 finishes the two rounds
(KG conv: 52.5/35)
Score:
Rounds = total rounds completed of the 3+6+9 (incomplete rounds don’t count)
Reps = total calories on the row
Independence – Teams of three, 20:00 AMRAP
Partner 1: Max Calorie Row
Partner 2:
2 Rounds
3 Power Snatch (95/65)
6 Overhead Squats (95/65)
7 Pull Ups
Partner 3: Rest
Switch when Partner2 finishes the two rounds
(KG conv: 42.5/30)
Liberty – Teams of three, 20:00 AMRAP
Partner 1: Max Calorie Row
Partner 2:
2 Rounds
6 Dumbbell Snatch (light)
8 Dumbbell Front Squats (light)
10 Ring Rows
Partner 3: Rest
Switch when Partner 2 finishes the two rounds
Target number of Rounds: 18+ Rounds (total)
Minimum number of Rounds before scaling: 14 Rounds
Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)
4 Rounds
10 Split Stance DB Romanian Deadlift (each side) @ Moderate weight – maintain control and quality RPE 7
15 Standing Barbell Calf Raise @ moderate weight– maintain quality RPE 7
-Rest 1 min between rounds-
Split Stance DB Romanian Deadlift
Standing Barbell Calf Raise