Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Banded 7s
-into-
10:00 AMRAP
1:00 Machine
30 Single Unders
5 Kip Swings
5 Hanging Knee Raises
3 Inchworms
5 Heel Box Ring Dips (or Push Ups)
2. Workout Prep
1 set:
10 Double Unders
3 Toes to Bar
1 Wall Walk
Gymnastics
Gymnastics: Ring Dips (Checkmark)
Strength Option:
6 rounds alternating between each skill: 30 seconds of work/30 seconds of rest (6 minutes total)
Level 1: Elevated Push Ups / Plank Hold on Elbows
Level 2: Box Dips [between boxes] / Ring Support Hold
Level 3: Ring Dips / Ring Support Hold
Conditioning Option
Criteria to be able to do this option: 4-6 Strict Ring Dips
6 min AMRAP
2, 4, 6, 8, 10… Strict Ring Dips
6 Burpees
* Continue adding 2 strict ring dips each round
Workout
Dexter (Time)
Freedom (RX’d)
10 Rounds
35 Double Unders
7 Toes to Bar
2 Wall Walks
Independence
10 Rounds
30 Double Unders
5 Toes to Bar
2 Wall Walks
Liberty
10 Rounds
30 Single Unders
5 Hanging Knee Raises
2 Inchworms
Target time: 12-14:00
Time cap: 20:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf Foam Rolling
10x 5 Seconds Cobra
1 Minute Biceps Stretch on Rig
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.
Calf Foam Rolling
Cobra
Biceps Stretch on Rig