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
Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength
8 sets x 2 Squat Snatch (Singles, build in weight)
-Every 1:30-
3. Workout Prep
2 sets:
2 Hang Dumbbell Clean and Jerk (Each)
2 Burpees Over Dumbbell
50m Run
Strength Accessory
Snatch
8 sets x 2 Squat Snatch (Singles, build-in weight)
-Complete a set every 1:30-
Workout
Family Feud (AMRAP – Rounds and Reps)
Freedom (RX’d)
15:00 AMRAP
10 Left Arm Hang Dumbbell Clean and Jerks (50/35)
10 Burpee Over Dumbbell
10 Right Arm Hang Dumbbell Clean and Jerks (50/35)
100m Run
(KG conv: 22.5/15 DB)
Independence
15:00 AMRAP
10 Left Arm Hang Dumbbell Clean and Jerks (35/25)
8 Burpee Over Dumbbell
10 Right Arm Hang Dumbbell Clean and Jerks (35/25)
100m Run
(KG conv: 15/10 DB)
Liberty
15:00 AMRAP
8 Left Arm Hang Dumbbell Clean and Jerks (light)
8 Up Downs
8 Right Arm Hang Dumbbell Clean and Jerks (light)
50m Run
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5 Rounds
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15 Bootstrappers
2x 1 Minute Ring Bicep Stretch
4x 5 Quad Foam Rolling (each leg)
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.
Bootstrappers
Ring Bicep Stretch
Quad Foam Rolling