Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2 sets
5 Dynamic Squat Stretches
10 Cossack Squats
-into-
8:00 AMRAP
10 Roll and Reach
10 Dead Bugs
5 Back Squats (build across sets)
3 Toe Assist Ring Muscle Up
2. Strength
Heavy Single Back Squat
3. Workout Prep
3 sets:
2 Back Squats (build up to weight)
3 Pull Ups (Set 2: 3 Chest to Bar / Set 3: 1 Muscle Up)
10ft Handstand Walk
Strength/Accessory
Back Squat (Heavy Single Back Squat)
Workout
June Carter (AMRAP – Reps)
Freedom (RX’d)
15:00 AMRAP
2 Muscle Ups (Or 2x Chest to Bar)
2 Back Squats (185/125)
30ft Handstand Walk (15 feet out and back) (Or 2 Wall Walks)
*Add 2 reps to the muscle-ups and squats every round
(KG conv: 85/57.5 BS)
Independence
15:00 AMRAP
2 Kipping Chest to Bar
2 Back Squats (155/105)
15ft Handstand Walk (Or 2 Wall Walks)
-Add 2 reps to the muscle-ups and squats every round
(KG conv: 70/47.5 BS)
Liberty
15:00 AMRAP
2 Jumping Pull Ups
2 Dumbbell Front Squats (light)
30ft Bear Crawl (15 feet out and back)
-Add 2 reps to the muscle-ups and squats every round
Target number of reps: 80+ Reps (round 6+)
Minimum number of reps before scaling: 70 Reps (5 rounds)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 45 Second Ring Tricep Stretch
2x 30 Second Foam Roller Hip Internal Rotations
2x 10 Foam Roll Up Wall
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.
Ring Tricep Stretch
Foam Roller Hip Internal Rotations
Foam Roll Up Wall