Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
30-second Air Bike
(10-seconds easy, 10-seconds moderate, 10-seconds hard)
10 Cat Cows
30-second Row
(10-seconds easy, 10-seconds moderate, 10-seconds hard)
10 Dead Bugs
2. Workout Prep
1 set:
5/4 Calorie Air Bike (at workout pace)
5/4 Calorie Row (at workout pace)
Workout
John Adams (2 Rounds for calories)
Freedom (RX’d)
7:00 AMRAP
50/40 Calorie Air Bike
Max Calorie Row in the remaining time
-rest 4:00-
7:00 AMRAP
50/40 Calorie Row
Max Calorie Air Bike in the remaining time
Independence
7:00 AMRAP
40/32 Calorie Air Bike
Max Calorie Row
-rest 4:00-
7:00 AMRAP
40/32 Calorie Row
Max Calorie Air Bike
Liberty
7:00 AMRAP
30/24 Calorie Air Bike
Max Calorie Row
-rest 4:00-
7:00 AMRAP
30/24 Calorie Row
Max Calorie Air Bike
Target number of Calories each set: 50/40+ Calories
Minimum number of Calories before scaling: 40/32 Calories
Strength/Accessory
Mayhem Mini-Pump – Glutes (Checkmark)
3-4 Rounds at moderate weight (RPE 7)
10 Weighted Hip Thrusts
-rest 30 seconds-
10 GHD Hip Raises OR 20 Supermans
-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
GHD Hip Raise/Extension
Weighted Hip Thrusts
Supermans
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
10x 5 Second Cobra
15x Bootstrappers
2x 10 Foam Roll Up Wall
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.
Cobra
Bootstrappers
Foam Roll Up Wall