Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
1:00 Row (easy pace)
10 Deadbugs
10 Sit Ups
5 Up Downs
2. Workout Prep
2 sets:
100m Row (at workout pace)
3 GHDs
2 Burpee Over Rower
Workout
American IV (AMRAP – Rounds and Reps)
Freedom (RX’d)
30:00 AMRAP
1000m Row
30 GHDs (Or V-Ups)
20 Burpee over Rower
Independence
30:00 AMRAP
850m Row
20 GHDs
15 Burpee over Rower
Liberty
30:00 AMRAP
500m Row
20 Sit Ups
10 Up Downs
Target number of Rounds: 3.5+ Rounds
Minimum number of Rounds before scaling: 3 Rounds
Strength/Accessory
Sandbag Hold (Weight)
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15x Bootstrappers
10x 5 Second Cobra
1 Minute Forearm Smash
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.
Bootstrappers
Cobra
Forearm Smash