Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
45-second AIr Bike
5 Cat/Cows
5 Sandbag Deadlifts (light weight)
25ft Sled Push (Or Walking Lunge)
25ft Sled Pull (Or Walking Lunge Backwards)
2. Workout Prep
2 sets:
5/4 Calorie Bike Erg (build-in pace) or Air Bike
25ft Sandbag Carry (build-in weight)
25ft Sled Push (build-in weight)
Workout
RepeatWorkout53 (2 Rounds for reps)
Freedom (RX’d)
12:00 AMRAP
10-15-20-25….
Calorie Bike Erg (Or Air Bike)
25-50-75-100-125ft…
Sandbag Carry (100/70)(OR Kettlebell Front Rack Carry (2×53/35))
Women Calories: 8-12-16-20…
-Rest 3:00-
12:00 AMRAP
10-15-20-25….
Calorie Ski (Or Row)
25-50-75-100-125ft…
Sled Push (90/45)(Or Single Dumbbell Walking Lunge (35/25))
Women Calories: 8-12-16-20…
(KG conv: Sandbag 45/32.5, KB 24/16, Sled 40/20, DB 15/10)
– Repeat from May 28, 2024 –
Independence
AMRAP 12:00
5-10-15-20….
Calorie Bike Erg (Or Air Bike)
25-50-75-100-125ft…
Sandbag Carry (70/50) (OR Kettlebell Front Rack Carry (2×35/26))
-Rest 3:00-
AMRAP 12:00
10-15-20-25….
Calorie Ski (Or Row)
25-50-75-100-125ft…
Sled Push (70/25)(Or SIngle Dumbbell Walking Lunge (25/15))
Womens Calories: 4-8-12-16-20…
(KG conv: Sandbag 32.5/22.5, KB 16/12, Sled 30/10, DB 10/7)
Liberty
AMRAP 12:00
4-8-12-16….
Calorie Bike Erg (Or Air Bike)
25-50-75-100-125ft…
Sandbag Carry (50/30)(OR Kettlebell Front Rack Carry (2×26/15))
-Rest 3:00-
AMRAP 12:00
4-8-12-16….
Calorie Ski (Or Row)
25-50-75-100-125ft…
Sled Push (45/empty)(Or Single Dumbbell Walking Lunge (light))
Womens Calories: 3-6-9-12…
Keep the yards the same (5-10-15..)
(KG conv: 22.5/15 Sandbag, 12/7 KBs, 20/empty Sled)
Every 5ft of Carry and Sled = 1 rep
Target number of reps each set: 120+ reps (through the round of 100ft Carry and Sled Push/Lunge)
Minimum number of reps before scaling each set: 75 reps (through the round of 75ft Carry and Sled Push/Lunge)
Strength/Accessory
Mayhem Mini-Pump – Core (Checkmark)
3 rounds:
30 Seated Oblique Twists with Med Ball (L+R=1)
-rest 30 seconds-
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
-Rest 1 minute between rounds-
Seated Oblique Twists with Med Ball
Isolateral DB Farmers Carry
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
15x Bootstrappers
1 Minute Cat Cow
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
Bootstrappers
Cat Cow