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 min AMRAP
45-second Row
5 Hanging Knee Raises
4 Dumbbell Snatches (building)
5 Cat/Cows
2. Workout Prep
2 sets:
50m Run
4 Toes to Bar
4 Alternating Dumbbell Snatches (build in weight)
Workout
Dickies Triplet (Time)
Freedom (RX+)
5 Rounds
175m Run or 200m Row
12 Toes to Bar
6 Alternating Dumbbell Snatch (70/50)
**both heads of DB must touch floor at same time. MUST alternate each rep. Consecutive reps on one arm=no reps.
(KG: 32.5/22.5 DB)
Independence (Rx)
5 Rounds
175m Run or 200m Row
10 Toes to Bar
8 Alternating Dumbbell Snatch (50/35)
**both heads of DB must touch floor at same time. MUST alternate each rep. Consecutive reps on one arm=no reps.
(KG: 22.5/15 DB)
Liberty
5 Rounds
150m Run or 175m Row
12 Hanging Knee Raises
8 Alternating Dumbbell Snatch (light)
**both heads of DB must touch floor at same time. MUST alternate each rep. Consecutive reps on one arm=no reps.
Target time: 8-10 minutes
Time cap: 12 minutes
Strength Accessory
Mayhem Mini-Pump –Leg Day (Checkmark)
3 Rounds
10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
10 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7
15 Single Leg Calf Raise @ moderate weight– maintain quality RPE 7
-Rest 2 min b/t rounds-
Elevated Toe Double DB Romanian Deadlift
Lying DB Hamstring Curl
Single Leg Calf Raise
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 8 Bretzel
2x 45 Seconds Ring Tricep Stretch
45 Seconds Supine Twists
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.
Bretzel
Ring Tricep Stretch
Supine Twists