Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
3 Inchworms
3 Clean Deadlifts (empty bar)
3 Clean Pulls
3 Hang Muscle Cleans (empty bar)
3 Shoulder Press (empty bar)
10 Deadbugs
2. Strength
Every 1:30 (6 sets)
1 Power Clean + 1 Push Jerk @75%+
-into-
3×3 Clean Deadlift + Clean Pull @85-90%
3. Workout Prep
3 sets:
3 Deadlifts (build in weight)
2 Bar Facing Burpees
Strength/Accessory
Power Clean + Push Jerk
Every 1:30 (6 sets)
1 Power Clean + 1 Push Jerk @75%+ of Clean and Jerk 1RM
-into-
3×3 Clean Deadlift + Clean Pull @85-90% of Clean and Jerk 1RM
Clean Deadlift + Clean Pull
3×3 Clean Deadlift + Clean Pull @85-90%
Workout
Kylo Ren (Time)
Freedom (RX’d)
50 Deadlifts (225/155)
50 Bar Facing Burpees
-Partition as desired-
(KG conv: 102.5/70 DL)
Independence
50 Deadlifts (185/125)
50 Bar Facing Burpees
(Partition as desired)
(KG conv: 85/57.5 DL)
Liberty
50 Dumbbell Deadlifts (light)
30 Up Downs
(Partition as desired)
Target time: 7:00-9:00
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 Barbell Forearm Stretch
2×30 seconds Hip Internal Rotation
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.
Barbell Forearm Stretch
Hip Internal Rotation
Couch Stretch