Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Banded 7s
-into-
10:00 AMRAP
10 Roll and Reach
5 Dynamic Squat Stretches
3 Muscle Cleans (empty bar)
3 Shoulder Press (empty bar)
3 Power Cleans (empty bar)
3 Push Press (empty bar)
2. Workout Prep
3 sets:
2 Clean and Jerks (build in weight)
4 Wall Balls
Workout
“If you ain’t first, you’re last.” (Time)
Freedom (RX’d)
For Time:
15 Clean and Jerks (155/105)
90 Wall Balls (20/14)
15 Clean and Jerks (155/105)
(KG conv: 70/47.5 C&J)
Independence
For Time:
15 Clean and Jerks (135/95)
90 Wall Balls (14/10)
15 Clean and Jerks (135/95)
(KG conv: 60/42.5 C&J)
Liberty
For Time:
15 Dumbbell Clean and Jerks (light)
50 Wall Balls Thrusters (light)
15 Dumbbell Clean and Jerks (light)
Target time: 9:00-11:00
Time cap: 15:00
Strength/Accessory
Turkish Get Up
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Cat Cow
2x 10 Down Dog
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.
Cat Cow
Down Dog