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
Hinshaw Warm Up (12-15 minutes)
2. Workout Prep
2 sets:
100m Run (Build in pace)
10m Any Object Carry (build in weight)
Workout
Track and Field (2 Rounds for time)
Freedom (RX’d)
For time:
1600m Run
-At the 12:00 Mark-
50 yard sprint
50 yard Any Object Carry (70/50)
75 yard sprint
75 yard Any Object Carry (70/50)
100 yard sprint
(KG: 32.5/22.5 Object)
Independence
For time:
1200m Run
-At the 12:00 Mark-
50 yard sprint
50 yard Any Object Carry (50/35)
75 yard sprint
75 yard Any Object Carry (50/35)
100 yard sprint
(KG: 22.5/15 Object)
Liberty
For time:
800m Run
-At the 12:00 Mark-
50 yard sprint
50 yard Any Object Carry (light)
75 yard sprint
75 yard Any Object Carry (light)
100 yard sprint
Target time:
Workout 1: 6-8 minutes
Workout 2: 1:45-2:30
Time cap:
Workout 1: 10 minutes
Workout 2: 3 minutes
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (Checkmark)
3 rounds:
10 Weighted Hip Thrust @ moderate weight RPE 7
10 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ moderate weight RPE 7
10 Kneeling Banded Hip Extension @ moderate weight RPE 7
*Rest 2 minutes b/t rounds
Weighted Hip Thrusts
Alternating Double DB Step Back Lunges Front Rack
Kneeling Banded Hip Extension
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