Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
1:00 Row
30 Single Unders
10 Cossack Squats
10 Banded Shoulder Press
5 Front Squats (empty bar)
5 Push Press (empty bar)
2. Workout Prep
2 sets:
100m Row (at workout pace)
3 Front Squats (build in weight)
2 Thrusters (build in weight)
10 Double Unders
Workout
Forrest (2 Rounds for time)
Freedom (RX’d)
2 Sets:
300/250m Row
15 Front Squats (95/65)
75 Double Unders
15 Shoulder to Overhead (95/65)
75 Double Unders
15 Thrusters (95/65)
300/250m Row
-rest 5:00 between sets-
(KG conv: 42.5/30 barbell)
Independence
2 Sets:
250/225m Row
15 Front Squats (75/55)
60 Double Unders
15 Shoulder to Overhead (75/55)
60 Double Unders
15 Thrusters (75/55)
250/225m Row
-rest 5:00 between sets-
(KG conv: 35/25 barbell)
Liberty
2 Sets:
200/175m Row
10 Dumbbell Front Squats (light)
50 Single Unders
10 Dumbbell Shoulder to Overhead (light)
50 Single Unders
10 Dumbbell Thrusters (light)
200/175m Row
-rest 5:00 between sets-
Target time each set: 8:00-10:00
Time cap each set: 12:00 (29:00 overall time cap)
Gymnastics
Rope Climbs (Checkmark)
Strength Option – 8 minute EMOM:
Level 1:
Odd Minute: 10 Ab Mat Sit Ups
Even Minute: 2-4 Rope Pull to Stand
Level 2:
Odd Minute: 10 Alternating V Ups
Even Minute: 5-6 Rope Pull to Stand
Level 3:
Odd Minute: 12 V-Ups
Even Minute: 2-3 Rope Climbs
Conditioning Option
Criteria to be able to do this option: Can complete 3-5 Rope Climbs within a minute
Workout: 8 minute AMRAP
1, 2, 3, 4… Rope Climbs
400 meter run
(continue to add one rope climb each round)
Strict Pull-ups (Checkmark)
6 minute EMOM
Level 1:
Odd Minute: 4-6 Box Assist Pull Ups
Even Minute: 10 Seated Behind the Neck Pull Downs
Level 2:
Odd Minute: Max Effort Unbroken Strict Pull Ups
Even Minute: 15 Seated Behind the Neck Pull Downs
Level 3:
Odd Minute: Max Unbroken Weighted Strict Pull Ups [choose a weight you get a minimum of 3 unbroken weighted so this is heavier than last week]
Even Minute: 20 Seated Behind the Neck Pull Downs
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf Foam Rolling
2x 10 Down Dog
1 Minute Posterior Hip 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.
Calf Foam Rolling
Down Dog
Posterior Hip Stretch