Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Machine
-into-
10:00 AMRAP
10 Banded Pass Throughs
4 Worlds Greatest Stretch (each)
4 Up Downs
10 Sit Ups
4 Hang Muscle Snatch (PVC – empty bar)
2. Workout Prep
3 sets:
3 Hang Power Snatch (build in weight)
2 Burpee Over Bar
4 V-Ups
4 Wall Balls (build in weight)
Workout
Dignan (AMRAP – Rounds and Reps)
Freedom (RX’d)
10:00 AMRAP
10 Hang Power Snatch (75/55)
10 Burpee over Bar
10 V-Ups
10 Wall Ball (20/14)
(KG conv: 35/25 HPS, 9/6 WB)
Independence
10:00 AMRAP
10 Hang Power Snatch (65/45)
8 Burpee over Bar
10 V-Ups
10 Wall Ball (14/10)
(KG conv: 30/20 HPS, 6/4 WB)
Liberty
10:00 AMRAP
10 Dumbbell Hang Snatch (light)
5 Up Downs
10 Sit Ups
10 Wall Ball Thrusters (light)
Target number of Rounds: 5+ Rounds
Minimum number of Rounds before scaling: 4 Rounds
Mayhem Mini-Pump – Legs and Core (Checkmark)
3-4 rounds:
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality
-rest 30 seconds-
10 DB Box Step-Ups (each side) @ moderate weight – maintain quality
-rest 30 seconds-
15 Kettlebell Side Bend (each side)
-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
Barbell Romanian Deadlift
DB Box Step Ups
Kettlebell Side Bend
Strength/Accessory
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Reverse Leg Raises (each side)
2x 1 Minute Ring Bicep Stretch
1 Minute Barbell Forearm 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.
Reverse Leg Raises
Ring Bicep Stretch
Barbell Forearm Stretch