Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2:00 Machine
-into-
8:00 AMRAP
10 Banded Good Mornings
10 Deadbugs
5 Roll and Reach
10 Suitcase Deadlifts (each)
5 Tuck Jumps
2. Strength
15:00 to Find
1RM Deadlift + Max Distance Broad Jump (build across sets)
3. Workout Prep
2 sets
3 Deadlifts
1 Burpee Pull Up
Strength/Accessory
Deadlift
Deadlift 1×1
15:00 to Find
1RM Deadlift + Max Distance Broad Jump (build across sets)
Broad Jump (Distance)
Workout
The Mule (Time)
Freedom (RX’d)
21-15-9
Deadlift (275/185)
Burpee Pull Ups
(KG conv: 125/85)
Independence
21-15-9
Deadlift (225/155)
Burpee Pull Up
(KG conv: 102.5/70)
Liberty
21-15-9
Kettlebell Sumo Deadlift (moderate)
Up Down + Jumping Pull Up
Target time: Sub 7:00
Time cap: 10:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Down Dog
20x Scorpion Kicks (each side)
1 Minute Couch 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.
Down Dog
Scorpion Kicks
Couch Stretch