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)
Movement Prep/Activation
3 Box Jumps
3 Jumping Pull-Ups
3 Kettlebell Swings
3 Walking Lunge Steps
3 Hanging Leg Raises
3 Push Presses
3 Back Extensions
3 Wall Ball Shots
3 Burpees
30 Single-Unders
Workout
Filthy Fifty (Time)
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
Dirty Thirty (Time)
FOR TIME
30 Box Jump (20)
30 Ring Rows
30 Kettlebell Swings (16/12)
30 Walking Lunges
30 Knees to Elbow
30 Push Press (45/35)
30 Plate Good Mornings (25/10)*
30 Wall Balls (14/10)
30 Burpees
100 Single Unders
*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.
(Score is Time)
KG KB: (24/16)
KG BB: (20/15)
KG WB: (6/5)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
4x 5 Quad Foam Rolling (each leg)
1 Minute Forearm Smash
2x 10 Shoulder Extension Bridges
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.
Quad Foam Rolling
Forearm Smash
Shoulder Extension Bridges