Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Burgener Warm Up Clean
Burgener Warm Up + Skill Transfer:
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength
Every 1:30 (6 sets) 1 Squat Clean + 1 Push Jerk @85% of Squat C&J
-into-
3x: 1 Clean Deadlift + 1 Clean Pull @90% of Squat C&J
3. Workout Prep
2 sets:
5 GHDs (or strict abmat sit-ups)
3 Deadlift (build in weight)
10ft Handstand Walk
Strength/Accessory
Squat Clean + Push Jerk
Every 1:30 (6 sets)
1 Squat Clean + 1 Push Jerk @85% of Squat C&J
-into-
3x: 1 Clean Deadlift + 1 Clean Pull @90% of Squat C&J
Clean Deadlift + Clean Pull
3x: 1 Clean Deadlift + 1 Clean Pull @90% of Squat C&J
Workout
Patriot (5 Rounds for reps)
Freedom (RX’d)
5 Sets:
2:00 AMRAP
15 GHDs (or Strict Abmat Sit-ups)
10 Deadlifts (225/155)
Max Distance Handstand Walk (Or Wall Walks)
-rest 1:00 between sets-
(KG conv: 102.5/70 DL)
Scoring: For each set, score total feet achieved in the handstand walk OR total Wall Walks.
Independence
5 Sets:
2:00 AMRAP
10 GHDs
10 Deadlift (185/125)
Max Distance Handstand Walk (Or Wall Walks)
-rest 1:00 between sets-
(KG conv: 85/57.5 DL)
Liberty
5 Sets:
2:00 AMRAP
15 Sit Ups
10 Dumbbell Deadlift (light)
Max Distance Bear Crawl
-rest 1:00 between sets-
Target each set: 50ft+ handstand walk or 4+ wall walks
Minimum each set: 25ft handstand walk or 2+ wall walks
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