Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
10:00 AMRAP
30-second Ski
5 Inchworms
10-second Handstand Hold
5 Snatch Deadlifts
3 Hang Power Snatch
2. Workout Prep
3 sets:
20-second Ski (build in pace)
3 Power Snatch (build in weight)
1 Wall Walk
Workout
Jango Fett (Time)
Freedom (RX’d)
Teams of 2
5 sets (each/1:1)
250/200m Ski (OR Row)
15 Power Snatch (75/55)
3 Wall Walks
(KG conv: 35/25 PS)
Independence
Teams of 2
5 sets (each/1:1)
200/175m Ski (OR Row)
15 Power Snatch (65/45)
2 Wall Walks
(KG conv: 30/20 PS)
Liberty
Teams of 2
5 sets (each/1:1)
150/125m Ski (OR Row)
12 Dumbbell Snatch (light)
3 Inchworms
Target time each set: 2:20-2:45
Time cap each set: 3:00
Strength/Accessory
Core Work: (Checkmark)
4 sets:
10 Turkish Sit Ups
-rest 30 seconds-
30 Seated Oblique Twists with Med Ball (each side)
-rest 30 seconds-
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds
Turkish Sit Ups
Seated Oblique Twists with Med Ball
Isolateral DB Farmers Carry