Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hinshaw Warm Up (12:00-15:00)
2. Workout Prep
3 sets
30-Second Bike
30-Second Row
30-second Run
-build in pace across sets-
Workout
Thunder Road (Time)
Freedom (RX’d)
Teams of 2
Recovery Day
5 Rounds
400m Run (together)
50/40 Calorie Row (split)
50/40 Calorie Air Bike (split)
Independence
Teams of 2
Recovery Day
5 Rounds
400m Run (together)
40/32 Calorie Row (split)
40/32 Calorie Air Bike (split)
Liberty
Teams of 2
Recovery Day
5 Rounds
300m Run (together)
30/24 Calorie Row (split)
30/24 Calorie Air Bike (split)
Target time: 32:00-35:00
Time cap: 45:00
Strength/Accessory
Mayhem Mini-Pump – Core (Checkmark)
4 rounds:
10 Alt. V-Ups + V-Up
-rest 30 seconds-
10 Deficit Sumo DB or KB Deadlift @ moderate weight
-rest 30 seconds-
15 Kettlebell Side Bend (each side)
-rest 30 seconds-
:30 sec Side Plank (Left)
:30 sec Side Plank (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
Deficit Sumo DB or KB Deadlift
Kettlebell Side Bend
Side Plank