Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
Hip Halo Warmup
-into-
10:00 AMRAP
10 Roll and Reach
10 Deadbugs
5 Up-Downs
8 Box Step ups
5 Back Squats (build across to working weight)
2. Workout Prep
2 sets:
2 Burpee Box Jump Overs (each)
3 Back Squats
Workout
RepeatWorkout54 (Time)
Parris Island
Freedom (RX’d)
Teams of 2
3 Rounds
50 Burpee Box Jump Over (20)
Reps of Back Squats Totaling 5000/4000lbs**
(KG conv: 2250/1800)
You can take the bar from the rack
Split reps as desired
Partners can choose the weight on their barbell and can have different weights for each partner. 5000lb total for male teams could be 38 reps at 135lbs (5130lb total) or 53 reps at 95lbs (5035lb total). Bar weight is allowed to be changed across sets.
Repeat workout from June 2, 2023
Independence
Teams of 2
3 Rounds
40 Burpee Box Jump Over (20)
Reps of Back Squats Totaling 4000/3200lbs
(KG conv: 1800/1450)
Liberty
Teams of 2
3 Rounds
30 Up Down + Step Ups (20/16)
50 Dumbbell Front Squats (light)
Target time: 16-18 minutes
Time cap: 24 minutes
Gymnastics
Ring Dips (Checkmark)
6 rounds of Max Effort, alternating between exercises [40 seconds of work/20 seconds of rest]
Strength Option
Level 1: Heel Assist Box Dips / Inchworm to Push Up
Level 2: Heel Box Ring Dips / Ring Support Tuck Ups
Level 3: Ring Dips / Ring Support Tuck Ups
Conditioning Option
Criteria to be able to do this option: 4-6 Strict Ring Dips
Workout: 6 min AMRAP [Add 2 Ring Dip to Each Round]
2 Strict Ring Dips
60 Double Unders