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
3:00 Machine
-into-
Crossover Symmetry or Banded 7’s + Hip Halo
-into-
8:00 AMRAP
10 Alternating V-Ups
10 Ring Rows
5 Front Squats (empty bar)
5 Push Press (empty bar)
25ft Dumbbell Front Rack Carry (light)
2. Workout Prep
3 sets:
5 Thrusters (build in weight)
3 Chest to Bar
1 Bar Muscle Ups
25ft Dumbbell Front Rack Carry (build in weight)
Workout
Final 2421, Final 1815 (2 Rounds for time)
Freedom (RX’d)
24 Thrusters (75/55)
24 Chest to Bar
100ft Double Dumbbell Front Rack Carry (50s/35s)
21 Chest to Bar
21 Thrusters (75/55)
-Rest until 10:00-
18 Thrusters (115/80)
12 Bar Muscle Ups (Or 24 Chest to Bar)
100ft Double Dumbbell Front Rack Carry (50s/35s)
9 Bar Muscle Ups (Or 18 Chest to Bar)
15 Thrusters (115/80)
(KG conv: 35/25 Thruster1, 52.5/35 Thruster2, 22.5/15 DBs)
* See the Large Class Option in the coach notes for partner variation *
Independence
18 Thrusters (65/45)
18 Chest to Bar
100ft Double Dumbbell Front Rack Carry (35s/25s)
15 Chest to Bar
15 Thrusters (65/45)
-Rest 2:00-
15 Thrusters (95/65)
9 Bar Muscle Ups (Or 18 Chest to Bar)
100ft Double Dumbbell Front Rack Carry (35s/25s)
6 Bar Muscle Ups (Or 12 Chest to Bar)
12 Thrusters (95/65)
(KG conv: 30/20 Thruster1, 42.5/30 Thruster2, 15/10 DBs)
Liberty
20 Dumbbell Thrusters (light)
20 Ring Rows
100ft Double Dumbbell Front Rack Carry (light)
15 Ring Rows
15 Dumbbell Thrusters (light)
-Rest 2:00-
15 Dumbbell Thrusters (light)
15 Jumping Pull Ups
100ft Double Dumbbell Front Rack Carry (light)
12 Jumping Pull Ups
12 Dumbbell Thrusters (light)
Target time:
Workout 1: 3-4 minutes
Workout 2: 5-7 minutes
Time cap:
Workout 1: 5 minutes
Workout 2: 8 minutes
Strength/Accessory
Core Work (Checkmark)
4 sets:
15 Stick Sit Ups
30 Flutter Kicks (each side)
8 Around the Worlds (each side)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 2:00 b/t sets
Stick Sit Ups
Flutter Kicks
Around the Worlds
Isolateral DB Farmers Carry