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
10:00 AMRAP
1:00 Ski or Row
5 Deadlifts (empty bar – build across)
1 Rope Climb Pull or 2 Zombie Climbs (Or 10 Ring Rows)
10 V-Ups
2. Workout Prep
3 sets:
5/4 Calorie Ski (Or Row)
5 Deadlifts (build in weight)
1 Rope Climb (half way)
5 GHDs Or V-ups
Workout
Midline Climb (Time)
Freedom (RX’d)
30 Deadlifts (185/125)
2 Rope Climbs (Or 6 Strict Pull Ups)
30/24 Calorie Ski Erg (Or Row)
2 Rope Climbs (Or 6 Strict Pull Ups)
30 GHD Sit-ups (Or V-Ups)
2 Rope Climbs (Or 6 Strict Pull Ups)
30 GHD Sit-ups (Or V-Ups)
2 Rope Climbs (Or 6 Strict Pull Ups)
30/24 Calorie Ski Erg (Or Row)
2 Rope Climbs (Or 6 Strict Pull Ups)
30 Deadlifts (185/125)
(KG conv: 85/57.5 DL)
Independence
30 Deadlifts (155/105)
1 Rope Climb (Or 3 Strict Pull Ups)
25/20 Calorie Ski Erg (Or Row)
1 Rope Climbs (Or 3 Strict Pull Ups)
20 GHD Sit-ups (Or V-Ups)
1 Rope Climb (Or 3 Strict Pull Ups)
20 GHD Sit-ups (Or V-Ups)
1 Rope Climb (Or 3 Strict Pull Ups)
25/20 Calorie Ski Erg (Or Row)
1 Rope Climbs (Or 3 Strict Pull Ups)
30 Deadlifts (155/105)
(KG conv: 70/47.5 DL)
Liberty
30 Dumbbell Deadlifts (light)
10 Ring Rows
20/16 Calorie Row
10 RIng Rows
30 SIt Ups
10 Ring Rows
30 Sit Ups
10 Ring Rows
20/16 Calorie Row
10 RIng Rows
30 Dumbbell Deadlifts (light)
Target time: Sub 20 minutes
Time cap: 30 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20 Shoo the Cat
2 Minutes Bench Stretch for Lats
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.
Shoo the Cat
Bench Stretch for Lats