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
45-second Air Bike
5 Inch Worms
3 Broad Jump + Vertical Jump
2. Workout Prep
2 sets:
5/4 Calorie Air Bike (At workout pace)
2 Burpees Over 14″ wall ball
Workout
Firestorm (Time)
Freedom (RX+)
3 Rounds
15/11 Calorie Air Bike
10 Burpees over 14″ wall ball. (two foot take-off, facing the wall ball)
Independence (Rx)
3 rounds
12/10 Calorie Air Bike
10 Burpees over 14″ wall ball. (tinkle toes and facing is optional)
Liberty (Sx)
3 rounds
10/8 Calorie Air Bike
8 Up Downs
Target time: Sub 4 minutes
Time cap: 7 minutes
Gymnastics
Strict Handstand Push-ups: Week 4 (AMRAP – Reps)
Every 2 minutes for 10 minutes complete:
[should have at least 45 seconds rest]
Freedom: 5-7 sets of Tempo HSPU – 3 seconds down + 3 seconds up
Independence: 5-7 sets of Tempo Box HSPU: 3 seconds down + 3 seconds up
Liberty: 5-7 sets of Tempo Push Ups (or Elevated Push Ups): 3 seconds down + 3 seconds up
From the 10-12 minute mark:
Max effort Wall Walks [to your comfort level of inversion].
Score is reps of the wall walks.
Videos:
Strict Handstand Push Up
Strict Box Handstand Push Up
Push Up
Elevated Push Up
Wall Walks Cues & Scaling
Cooldown/Mobility
Cardio (No Measure)
800m jog
Grab a friend. Race, walk, learn about someone new!
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.
Reverse Leg Raises
Foam Roll Up Wall
Calf Foam Rolling