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
5 sets
3 Deadlifts @80%
3 Broad Jumps
3. Workout Prep
2 sets:
100m Run
5/4 Calorie Row
-build in pace-
Strength/Accessory
Deadlift
5 sets
3 Deadlifts @80%
3 Broad Jumps
Broad Jump (Distance)
Record Best set Total Distance (Best 3 Jumps Total)
Workout
Carolina Hogs (Time)
Freedom (RX’d)
4 Rounds
400m Run
40/32 Calorie Row
Independence
4 Rounds
400m Run
30/24 Calorie Row
Liberty
4 Rounds
300m Run
20/16 Calorie Row
Target time: 17:00-19:00
Time cap: 22:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
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.
Dorsiflexion Matrix
Bootstrappers