Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Burgener Warm Up + Skill Transfer:
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength
15:00 to Find
1RM Clean and Jerk (build across sets)
3. Workout Prep
3 sets:
10 Double Unders
3 Chest to Bar
3 Box Jumps (build in height)
3 Kettlebell Swings (build in weight)
Strength/Accessory
Clean and Jerk
15:00 to Find
1RM Clean and Jerk (build across sets)
Workout
Chicago Slice (Time)
Freedom (RX’d)
For Time:
150 Double Unders
50 Chest to Bar
50 Back Squats (95/65)
50 Kettlebell Swings (53/35)
150 Double Unders
(KG conv: 42.5/30 BS, 24/16 KB)
Independence
For Time:
120 Double Unders
50 Pull Ups
50 Back Squats (75/55)
50 Kettlebell Swings (35/26)
120 Double Unders
(KG conv: 35/25 BS, 16/12 KB)
Liberty
For Time:
150 Single Unders
50 Ring Rows
30 Dumbbell Squats (Light)
50 Russian Kettlebell Swings (light)
150 Single Unders
Target time: 12:00-14:00
Time cap: 18:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-2 Minute Squat Rack Pec Minor
10x 5 Second Cobra
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.
Squat Rack Pec Minor
Cobra