Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Banded 7s
-into-
10:00 AMRAP
30-second Air Bike
5 Kip Swings
3 Kipping Pull Up/Chest to Bar
3 5-Second Top of Ring Dip Hold + Slow, Controlled Negative
2. Workout Prep
2 sets:
5/4 Calorie Air Bike (fast)
1-2 Bar Muscle Ups
-rest as needed between sets-
Gymnastics
Gymnastics: Ring Dips (Checkmark)
Strength Option
6 rounds alternating between each skill: 40 seconds of work/20 seconds of rest
Level 1: Heel Assist Box Dips / Support Hold between boxes
Level 2: Heel Box Ring Dips / Ring Support Hold
Level 3: Ring Dips / Ring Support Tuck Ups
Conditioning Option
Criteria to be able to do this option: 4-6 Strict Ring Dips
Workout: 6 min AMRAP [Score is total Ring Dips]
Max Unbroken Strict Ring Dips
12/10 Calories Row
Workout
Event 5 (Time)
Freedom (RX’d)
30/24 Calorie Air Bike
20 Bar Muscle Ups
30/24 Calorie Air Bike
Independence
25/20 Calorie Air Bike
15 Bar Muscle Ups (OR 30 Chest to Bar Pull Ups)
25/20 Calorie Air Bike
Liberty
20/15 Calorie Air Bike
30 Jumping Pull Ups
20/15 Calorie Air Bike
Target time: 5:00-7:00
Time cap: 10:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
2 Minutes Bench Stretch for Lats
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.
Couch Stretch
Bench Stretch for Lats