Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
10:00 AMRAP
10 Banded Good Mornings
10 Roll and Reach
5 Inchworms
10-second Handstand Hold
5 Muscle Cleans
2 Sandbag Deadlifts
2. Workout Prep
– Take a few minutes with your partner to warm up nad practice transitioning on and off the machines.
– Complete a few power cleans while build up in weight
– Practice handstand/sandbag hold while partner completes a few calories on the machine
Workout
Valor (Time)
Freedom (RX’d)
Teams of 2
100/80 Calorie Air Bike (Or 4000/3600m Bike Erg)
* Partner must hold a Handstand while other partner bikes
-into-
50 Power Cleans (155/105) (split as needed)
-into-
100/80 Calorie Air Bike (Or 4000/3600m Bike Erg)
*Partner must Front Hold a Sandbag Bear Hug (150/100) or Barbell Front Rack Hold (155/105) while other partner Bikes
(KG conv: 70/47.5 Barbell, 70/45 Sandbag)
Independence
Teams of 2
80/64 Calorie Air Bike (Or 3500/3000m Bike Erg)
Partner Holds Handstand
-into-
50 Power Cleans (135/95) (split as needed)
-into-
80/64 Calorie Air Bike (Or 3500/3000m Bike Erg)
Partner Front Holds Sandbag Bear Hug (100/70) or Barbell Front Rack Hold (135/95)
(KG conv: 60/42.5 Barbell, 45/32.5 Sandbag)
Liberty
Teams of 2
50/40 Calorie Air Bike (Or 2000/1800m Bike Erg)
Partner Holds Plank
-into-
50 Dumbbell Power Cleans (light) (split as needed)
-into-
50/40 Calorie Air Bike (Or 2000/1800m Bike Erg)
Partner Front Holds Sandbag Bear Hug (light) or Barbell Front Rack Hold (light)
Target time: 16:00-18:00
Time cap: 25:00
Strength/Accessory
Mayhem Mini-Pump – Arms and Core (Checkmark)
4 rounds:
10 Standing Tricep DB French Press @ moderate weight RPE 7
-rest 30 seconds-
10 Standing Barbell Curl @ moderate weight RPE 7
-rest 30 seconds-
30yd Single Arm Kettlebell Overhead Waiter Walks with Kettlebell Front Rack Hold in Other Arm
-switch arms-
30yd Single Arm Kettlebell Overhead Waiter Walks with Kettlebell Front Rack Hold in Other Arm
-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
Standing Tricep DB French Press
Standing Barbell Curl
Single Arm Kettlebell Overhead Waiter Walks with Kettlebell Front Rack Hold in Other Arm