Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets
10 Cossack Squats
10 Banded Shoulder Press
-into-
8:00 AMRAP
30-second Air Bike (easy-moderate)
3 Muscle Cleans (empty bar)
3 Hang Power Cleans (empty bar)
3 Front Squats (empty bar)
3 Push Press (empty bar)
5 Roll and Reach
10 Bird Dogs
2. Strength
Every 1:30 (6 sets)
1 Squat Clean + 1 Push Jerk @80% (Every 1:30)
-into-
3×3 Clean Grip Deadlifts @90%+
3. Workout Prep
1 set:
100m Row
10ft Single Dumbbell Walking Lunge
Strength/Accessory
Squat Clean + Push Jerk
Every 1:30 (6 sets)
1 Squat Clean + 1 Push Jerk @80% (Every 1:30)
-into-
3×3 Clean Grip Deadlifts @90%+
Clean Grip Deadlift
Clean Grip Deadlift 3×3
Record your weight here
Workout
Deputy Kovacs (Time)
Freedom (RX’d)
For Time:
250/200m Row
150ft Single Dumbbell Walking Lunge (50/35)
250/200m Row
125ft Single Dumbbell Walking Lunge (50/35)
250/200m Row
100ft Single Dumbbell Walking Lunge (50/35)
250/200m Row
75ft Single Dumbbell Walking Lunge (50/35)
250/200m Row
50ft Single Dumbbell Walking Lunge (50/35)
(KG conv: 22.5/15 DB)
* DB can be held any way as long as a hand remains in contact with the DB at all times while lunging.
Independence
For Time:
200/175m Row
150ft Single Dumbbell Walking Lunge (35/25)
200/175m Row
125ft Single Dumbbell Walking Lunge (35/25)
200/175m Row
100ft Single Dumbbell Walking Lunge (35/25)
200/175m Row
75ft Single Dumbbell Walking Lunge (35/25)
200/175m Row
50ft Single Dumbbell Walking Lunge (35/25)
(KG conv: 15/10 DB)
Liberty
5 Rounds
150/125m Row
50ft Walking Lunge
Target time: 10:00-12:00 minutes
Time cap: 15:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Minute Bench Stretch for Lats
15x Bootstrappers
4x 5 Quad Foam Rolling (each leg)
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.
Bench Stretch for Lats
Bootstrappers
Quad Foam Rolling