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 12″ block (or makeshift 12” structure)
Workout
Firestorm (Time)
Freedom (RX’d)
3 Rounds
15/11 Calorie Air Bike
11 Burpees over 12″ block (or makeshift 12” structure)
Independence
3 rounds
12/10 Calorie Air Bike
11 Bar Facing Burpees
Liberty
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
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Reverse Leg Raises (each side)
2x 10 Foam Roll Up Wall
1 Minute Calf Foam Rolling
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