Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry Or Banded 7’s
-into-
8:00 AMRAP
10-second Active Deadhang
5 Inchworms
10 Alternating V-Ups
10 Single Arm Dumbbell Bench (each)
2. Workout Prep
3 sets:
3 Bench Press (build in weight)
Gymnastics
Gymnastics: Handstand Push-ups (5 Rounds for reps)
Every 90 seconds for 5 rounds (7:30 total)
Level 1: Buy in of 5 burpees and then one set of Max Unbroken Push Ups, with hands elevated on a box
Level 2: Buy in of 7 burpees and then one set of Max unbroken box handstand push-ups
Level 3: Buy in of 10 burpees and then one set of Max unbroken strict handstand push-ups
** After completing each max set, rest for the remainder of the 90 seconds.
Workout
Dallas Flash (4 Rounds for time)
Freedom (RX’d)
2 Rounds
12 Bench Press (135/85)
12 GHD Sit Ups (Or V-Ups)
-@5:00-
24 Bench Press (135/85)
24 GHD Sit Ups (Or V-Ups)
-@10:00-
24 GHD Sit Ups (Or V-Ups)
24 Bench Press (135/85)
-@15:00-
2 Rounds
12 GHD Sit Ups (Or V-Ups)
12 Bench Press (135/85)
(KG conv: 60/37.5 BP)
Independence
2 Rounds
12 Bench Press (115/75)
12 GHDs (Or V-Ups)
-@5:00-
24 Bench Press (115/75)
24 GHDs (Or V-Ups)
-@10:00-
24 GHDs (Or V-Ups)
24 Bench Press (115/75)
-@15:00-
2 Rounds
12 GHDs (Or V-Ups)
12 Bench Press (115/75)
(KG conv: 52.5/35 BP)
Liberty
2 Rounds
12 Dumbbell Bench Press (light)
12 Sit Ups
-@5:00-
24 Dumbbell Bench Press (light)
24 Sit Ups
-@10:00-
24 Sit Ups
24 Dumbbell Bench Press (light)
-@15:00-
2 Rounds
12 Sit Ups
12 Dumbbell Bench Press (light)
Target time each set: 2:00-3:00
Time cap each set: 3:30
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x Shoo the Cat
1 Minute Quadruped Forearm Stretch
20x Scorpion Kicks (each side)
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.
Shoo the Cat
Quadruped Forearm Stretch
Scorpion Kicks