Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3 minutes of cardio of choice
Mayhem Hip Halo Activation
2 Sets with an empty bar or PVC:
3 Clean Pulls from the High Hang (focus on speed through the middle)
3 Clean High Pulls from the High Hang (focus on elbows high and outside, keep the bar close)
3 Muscle Cleans from the High Hang (focus on a fast turn-over)
3 Tall Power Cleans (focus on pulling under the bar)
3 High Hang Power Cleans
3 Hang Power Cleans
2. Strength Workout:
Community Cup Workout #3:
20 minutes total to find a 1 rep Hang Power Clean AND a 1 rep Front Squat
3. Finisher Workout Prep
2 sets:
30 second Row
5 Wall Balls
Workout
Community Cup Workout 3 (Pro) (Total Weight)
Front Squat (1 Rep Max)
Hang Power Clean (1 Rep Max)
In 20 minutes, establish:
1-rep-max front squat
1-rep-max hang power clean
In the comment box, list the weight lifted for each individual movement
To learn more about Community Cup Workout 3 (Pro) click here
Community Cup Workout 3 (Advanced) (Total Weight)
Front Squat (1 Rep Max)
Hang Power Clean (1 Rep Max)
In 20 minutes, establish:
1-rep-max front squat
1-rep-max hang power clean
In the comment box, list the weight lifted for each individual movement
To learn more about Community Cup Workout 3 (Advanced) click here
Community Cup Workout 3 (Intermediate) (Total Weight)
Front Squat (1 Rep Max)
Hang Power Clean (1 Rep Max)
In 20 minutes, establish:
1-rep-max front squat
1-rep-max hang power clean
In the comment box, list the weight lifted for each individual movement
To learn more about Community Cup Workout 3 (Intermediate) click here
Community Cup Workout 3 (Novice) (Total Weight)
Front Squat (1 Rep Max)
Hang Power Clean (1 Rep Max)
In 20 minutes, establish:
1-rep-max front squat
1-rep-max hang power clean
In the comment box, list the weight lifted for each individual movement
To learn more about Community Cup Workout 3 (Novice) click here
Community Cup Workout 3 (Rookie) (Total Weight)
Front Squat (1 Rep Max)
Hang Power Clean (1 Rep Max)
In 20 minutes, establish:
1-rep-max front squat
1-rep-max hang power clean
In the comment box, list the weight lifted for each individual movement
To learn more about Community Cup Workout 3 (Rookie) click here
Optional Finisher
Optional Finisher (Calories)
Freedom (RX’d)
Teams of 2:
8:00 AMRAP
Partner 1: Max Calorie Row
Partner 2: 20 Wall Balls (20/14)
(KG conv: 9/6)
* Rotate every time the other partner completes the wall balls. Score is total calories on the rower.
Independence
Teams of 2:
AMRAP 8:00
Partner 1: Max Calorie Row
Partner 2: 20 Wall Balls (14/10)
(KG conv: 6/4)
Liberty
Teams of 2:
AMRAP 8:00
Partner 1: Max Calorie Row
Partner 2: 15 Wall Ball Thrusters (light)
Target number of Calories: 80/65+ Calories
Minimum number of Calories before scaling: 70/55 Calories
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x 90/90 Rotations
2 Minute Bench Stretch for Lats
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.
90/90 Rotations
Bench Stretch for Lats 2