Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7s
-into-
2 Sets
1:00 Row (moderate)
10 Banded Good Mornings
:30 Handstand Hold
5 Broad Jumps
-Then-
2 Sets
2 Negative Handstand Push Ups
3 Box Jumps with Step Down
4 Dumbbell Snatches (increasing weight)
2. Workout Prep
1 set (at workout pace):
3 Box Jump Overs (at workout height)
2 Dumbbell Snatches (at workout weight)
1 Strict Handstand Push Up/Handstand Push Up/Push Up
Workout
2025 Community Cup Workout 1 (Pro) (AMRAP – Rounds and Reps)
As many rounds and reps as possible in 20 minutes of:
15 box jump-overs
10 dumbbell snatches
5 strict handstand push-ups
♀ 35-lb (15-kg) dumbbell, 24-inch box
♂ 50-lb (22.5-kg) dumbbell, 30-inch box
To learn more about 2025 Community Cup Workout 1 (Pro) click here
2025 Community Cup Workout 1 (Advanced) (AMRAP – Rounds and Reps)
As many rounds and reps as possible in 20 minutes of:
15 box jump-overs
10 dumbbell snatches
5 handstand push-ups
♀ 35-lb (15-kg) dumbbell, 20-inch box
♂ 50-lb (22.5-kg) dumbbell, 24-inch box
To learn more about 2025 Community Cup Workout 1 (Advanced) click here
2025 Community Cup Workout 1 (Intermediate) (AMRAP – Rounds and Reps)
As many rounds and reps as possible in 20 minutes of:
15 box jump-overs
10 dumbbell snatches
5 hand-release push-ups
♀ 35-lb (15-kg) dumbbell, 20-inch box
♂ 50-lb (22.5-kg) dumbbell, 24-inch box
To learn more about 2025 Community Cup Workout 1 (Intermediate) click here
2025 Community Cup Workout 1 (Novice) (AMRAP – Rounds and Reps)
As many rounds and reps as possible in 20 minutes of:
12 box step-overs
9 dumbbell snatches
3 hand-release push-ups
♀ 20-lb (10-kg) dumbbell, 20-inch box
♂ 35-lb (15-kg) dumbbell, 20-inch box
To learn more about 2025 Community Cup Workout 1 (Novice) click here
2025 Community Cup Workout 1 (Rookie) (AMRAP – Rounds and Reps)
As many rounds and reps as possible in 20 minutes of:
12 box step-overs
9 dumbbell snatches
3 hand-release push-ups
♀ 20-lb (10-kg) dumbbell, 20-inch box
♂ 35-lb (15-kg) dumbbell, 20-inch box
To learn more about 2025 Community Cup Workout 1 (Rookie) click here
Strength/Accessory
Accessory (Checkmark)
3-4 sets:
12 Standing Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine RDL (each) @ Moderate weight – maintain control and quality
*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets
Standing Landmine Twists
Landmine Press
Landmine RDL
The video below is an example of setting up for a landmine if you do not have a bar anchor available.
Split Stance Landmine Bent Over Row
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15x Bootstrappers
2x 1 Minute Pec Stretch
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
Pec Stretch