Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7s
-into-
8:00 AMRAP
10 Ring Rows
10 Roll and Reach
5 Bench Press (empty bar)
5 Dynamic Air Squats
5 Single Arm Dumbbell Thrusters (each)
2. Strength
Heavy Single Bench Press
3. Workout Prep
3 sets:
3 Squat Clean Thrusters (build in weight)
3 Handstand Push Ups
Strength/Accessory
Bench Press
Heavy Single Bench Press
Workout
Ira Hayes (Time)
Freedom (RX’d)
10 Squat Clean Thrusters (135/95)
30 Handstand Push Ups
20 Thrusters (135/95)
20 Strict Handstand Push Ups
30 Front Squats (135/95)
10 Wall Walks
(KG conv: 60/42.5 barbell)
Independence
10 Squat Clean Thruster (115/85)
30 Handstand Push Ups
20 Thrusters (115/85)
20 Handstand Push Ups or 10 Strict HSPU
30 Front Squats (115/85)
10 Wall Walks
(KG conv: 52.5/37.5 barbell)
Liberty
10 Dumbbell Squat Clean Thruster (light)
30 Push Ups
20 Thrusters (light)
20 Dumbbell Push Press (light)
30 Front Squats (light)
10 Inchworms
Target time: 12:00-14:00
Time cap: 16:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 30 Second Pigeon Stretch Drops
2 Minute Bench Stretch for Lats
1 Minute Foot 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.
Pigeon Stretch Drops
Bench Stretch for Lats
Foot Smash