Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
8:00 AMRAP
25ft Lizard Crawl
10 Russian Kettlebell Swings (light)
5 Up Downs
10 Dynamic Squat Stretch
2. Workout Prep
2 sets:
1:00 Machine
4 Plate Snatch (build in weight)
2 Burpees to Plate
4 Plate Squats (build in weight)
Workout
New York Atlas (Calories)
Freedom (Rx’d)
25:00 AMRAP
Partner 1: Max Calorie Machine
Partner 2:
10 Plate Snatch (“Pizza Flips”) (45/35)
10 Burpee to Plate
10 Plate Squat (45/35)
-switch every time a round is completed
(KG conv: 20/15)
Independence
25:00 AMRAP
Partner 1: Max Calorie Machine
Partner 2:
10 Plate Snatch (“Pizza Flips”) (35/25)
8 Burpee to Plate
10 Plate Squat (35/25)
-switch every time a round is completed
(KG conv: 15/10)
Liberty
25:00 AMRAP
Partner 1: Max Calorie Machine
Partner 2:
10 Plate Snatch (“Pizza Flips”) (light)
5 Up Down to Plate
10 Plate Squat (light)
-switch every time a round is completed
Target Calories: 300/240+ Calories
Minimum number of Calories before scaling: No minimum
Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)
4 Rounds
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
-rest 30 seconds-
10 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds
Barbell Romanian Deadlift
Lying DB Hamstring Curl
Seated Dumbbell Calf Raise