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
Every 1:00 (10:00)
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @70-75% of 1RM Snatch
-followed by-
3×3 Snatch Pull @80-90%
3. Workout Prep
2 sets:
5 Deadlifts (build in weight)
4 GHDs
Strength/Accessory
Power Snatch + Hang Squat Snatch + Overhead Squat
Every 1:00 (10:00)
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat @70-75% of 1RM Snatch
-followed by-
3×3 Snatch Pull @80-90%
Snatch Pull
3×3 Snatch Pull @80-90%
Workout
Action Hank (Time)
Freedom (RX’d)
21-18-15-12-9-6
Deadlifts (185/125)
GHDs (or V-ups or Stick Sit-ups)
(KG conv: 85/57.5 DL)
Independence
21-18-15-12-9-6
Deadlifts (155/105)
GHDs + 6in Riser (or V-ups or Stick Sit-ups)
(KG conv: 70/47.5 DL)
Liberty
21-18-15-12-9-6
Dumbbell Deadlifts (light)
Sit Ups
Target time: 6:00-8:00
Time cap: 12:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Band Wrist Mobilization
2x 10 Down Dog
2 Minute Bench Stretch for Lats
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.
Band Wrist Mobilization
Down Dog
Bench Stretch for Lats