Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm Up
-into-
8:00 AMRAP
10 Box Step Up
2 Box Jumps
10 Deadbugs
3 Front Squats (empty bar)
2. Strength
15:00 to Find
1RM Front Squat + Max Height Box Jump (build across sets)
3. Workout Prep
3 set:
20-second Air Bike (build in pace)
4 Goblet Squats (build in weight)
4 Box Step Ups
Strength/Accessory
Front Squat
15:00 to Find
1RM Front Squat + Max Height Box Jump (build across sets)
Max Height Box Jump (Distance)
Max Height Box Jump
Workout
Waterdogs (4 Rounds for time)
Freedom (RX’d)
4 sets:
20/16 Calorie Air Bike
20 Goblet Squats (35/25)
20 Box Step Ups (20)
-rest 1:00 between sets-
(KG conv: 15/10)
Independence
4 sets:
16/13 Calorie Air Bike
16 Goblet Squats (35/25)
16 Box Step Ups (20)
-rest 1:00 between sets-
(KG conv: 15/10)
Liberty
4 sets:
12/10 Calorie Air Bike
10 Goblet Squats (light)
10 Box Step Ups (20/16)
-rest 1:00 between sets-
Target time each set: 2:20-2:40
Time cap each set: 3:30
Overall time cap: 17:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
4x 5 Quad Foam Rolling (each leg)
2x 30 Second Pigeon Stretch Drops
15x Bootstrappers
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.
Quad Foam Rolling
Pigeon Stretch Drops
Bootstrappers