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
Crossover Symmetry or Banded 7’s
-into-
8:00 AMRAP
45-second Row OR (10yd Sled Pull Standing + 10yd Sled Pull Seated (empty))
5 Inchworm
3 Pike Push Ups
2. Workout Prep
2 sets:
2 Handstand Push Ups
1 Strict Handstand Push Up
5 cal Row OR (10yd Sled Pull Standing + 10yd Sled Pull Seated (build in weight))
Workout
Push Pull 2.0 (Time)
Freedom (RX’d)
45 Push-Ups
30/24 Calorie Row (Or 80-foot sled pull from standing (135/90 lb))
30 Handstand Push Ups
30/24 Calorie Row ( Or 80-foot sled pull seated from the platform (135/90 lb))
15 Strict Handstand Push Ups
(KG conv: 60/40 sled)
Independence
For time:
30 Push-Ups
25/20 Calorie Row
20 Pike Push Ups
25/20 Calorie Row
10 Handstand Push Ups off a Box
Liberty
For time:
20 Bar Push-Ups
20/16 Calorie Row
20 Bar Push Ups
20/16 Calorie Row
20 Bar Push Ups
Target time: 10-12 minutes
Time cap: 15 minutes
Strength/Accessory
Mayhem Mini-Pump – Back and Biceps (Checkmark)
3 Rounds
10 Strict Pullups @ Moderate weight – maintain control and quality RPE 7
10 Seated Straight Bar Row @ moderate weight – maintain quality RPE 7
10 DB Spider Curls @ moderate weight – maintain quality RPE 7
-Rest 2 min b/t rounds-
Strict Pull Up
Seated Straight Bar Row
DB Spider Curls
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
2x 10 Down Dog
20 90/90 Rotations
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.
Couch Stretch
Down Dog
90/90 Rotations