Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
45-second Row
10 Deadbugs
10 Cossack Squats
5 Pike Push Ups
5 Deadlifts (empty bar – build across sets)
2. Strength
5 sets x 5 Deadlifts (80%)
-Complete a set every 2:15-
3. Workout Prep
2 sets:
2 Handstand Push Ups
3 Hang Dumbbell Snatch (Right and Left)
10ft Right Arm Overhead Lunge
10ft Left Arm Overhead Lunge
Strength/Accessory
Deadlift
5 sets x 5 Deadlifts (80%)
-Complete a set every 2:15-
Workout
Pumpkin Carving (4 Rounds for time)
Freedom (RX+)
4 Sets: (1 set every 5 minutes)
10 Handstand Push Ups
10 Right Arm Hang Dumbbell Snatch (50/35)
25ft Right Arm Overhead Dumbbell Walking Lunge (50/35)
10 Left Arm Hang Dumbbell Snatch (50/35)
25ft Left Arm Overhead Dumbbell Walking Lunge (50/35)
(KG conv: 22.5/15 DB)
Independence (Rx)
4 Sets: (Every 5:00)
6 Handstand Push Ups
10 Right Arm Hang Dumbbell Snatch (50/35)
25ft Right Arm Overhead Dumbbell Walking Lunge (50/35)
10 Left Arm Hang Dumbbell Snatch (50/35)
25ft Left Arm Overhead Dumbbell Walking Lunge (50/35)
Liberty
4 Sets: (Every 5:00)
10 Push Ups
10 Right Arm Hang Dumbbell Snatch (athlete’s choice)
25ft Dumbbell Walking Lunge (athlete’s choice)
10 Left Arm Hang Dumbbell Snatch (athlete’s choice)
25ft Dumbbell Walking Lunge (athlete’s choice)
Target time each set: 2:30-3:00 minutes
Time cap each set: 3:45
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Posterior Hip Stretch
1 Minute Dorsiflexion Matrix
1 Minute Couch Stretch
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.
Posterior Hip Stretch
Dorsiflexion Matrix
Couch Stretch