Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength
Every 1:00 (10:00)
1 Power Snatch + 1 Overhead Squat @70-75%
-into-
3×3 Snatch Grip Deadlift (80-90%)
3. Workout Prep
2 sets:
4 Hang Dumbbell Snatch (Right and Left)
2 Burpee Over Dumbbell
10ft Dumbbell Overhead Walking Lunge (each arm)
Strength/Accessory
Power Snatch + Overhead Squat
Every 1:00 (10:00)
1 Power Snatch + 1 Overhead Squat @70-75% of Snatch 1RM
-into-
3×3 Snatch Grip Deadlift (@ 80-90% of Snatch 1RM)
Snatch Grip Deadlift
3×3 Snatch Grip Deadlift (@ 80-90% of Snatch 1RM)
Workout
The Wedding Planner (AMRAP – Rounds and Reps)
Freedom (RX’d)
12:00 AMRAP
10 Right Arm Hang Dumbbell Snatch (50/35)
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge (50/35)
10 Left Arm Hang Dumbbell Snatch (50/35)
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge (50/35)
(KG conv: 22.5/15 DB)
Independence
12:00 AMRAP
10 Right Arm Hang Dumbbell Snatch (35/25)
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge (35/25)
10 Left Arm Hang Dumbbell Snatch (35/25)
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge (35/25)
(KG conv: 15/10 DB)
Liberty
12:00 AMRAP
5 Right Arm Hang Dumbbell Snatch (light)
5 Up Downs
25ft Walking Lunge
5 Left Arm Hang Dumbbell Snatch (light)
5 Up Downs
25ft Walking Lunge
Target number of Rounds: 5+ Rounds
Minimum number of Rounds before scaling: 4 Rounds
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Posterior Hip Stretch
1 Minute Forearm Smash
1 Minute Bench Stretch for Lats
1 Minute Pec 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.
Forearm Smash
Posterior Hip Stretch
Bench Stretch for Lats
Pec Stretch