Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3 sets:
1:00 Bike
1:00 Jump Rope
1:00 Up Downs
2. Workout Prep
3 sets:
5/4 Calorie Air Bike (Build in pace)
-Rest 30 seconds between sets-
Workout
Zissou (Time)
Freedom (RX’d)
Teams of 2
3 sets (each/1:1)
50/40 Calorie Air Bike
Independence
Teams of 2
3 sets (each/1:1)
40/32 Calorie Air Bike
Liberty
Teams of 2
3 sets (each/1:1)
30/24 Calorie Air Bike
Target time: Sub 3:30 for all 3 sets
Time cap: 4:00
Strength/Accessory
Accessory (Checkmark)
3-4 sets:
12 Standing Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine RDL (each) @ Moderate weight – maintain control and quality
*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets
Standing Landmine Twists
Landmine Press
Landmine RDL
The video below is an example of setting up for a landmine if you do not have a bar anchor available.
Split Stance Landmine Bent Over Row
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Down Dog
1 Minute Forearm Smash
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.
Down Dog
Forearm Smash