Crossfit Lillington – A Mayhem Affiliate
Workout Option 1
Phoenix Flames (8 Rounds for time)
Freedom (RX’d)
Every 2:00 (8 sets)
12 Box Jump Overs (24/20)
16 Wall Ball Sit Ups (20/14)
(KG conv: 9/6 WB)
Independence
Every 2:00 (8 sets)
12 Box Jump Overs (20/16)
16 Wall Ball Sit Ups (14/10)
(KG conv: 6/4 WB)
Liberty
Every 2:00 (8 sets)
12 Box Step Ups (20/16)
16 Sit Ups
Target Time Each set: 50-60 seconds
Time Cap Each Set: 75 seconds
Workout Option 2
Recovery Workout (Distance)
Bike Erg
Option 1
20 Min for Max Average Wattage
Option 2: (Recovery)
40 Min Zone 2 (Nasal Breathing)
* If a Bike Erg is not available, sub Air Bike, Row, Ski, or Run
-Then-
Yoga Flow
How to Calculate Zone 2
Heart Rate Reserve (HRR) = 220 – Your Age – Resting Heart Rate (RHR)
Zone 2 Range:
Minimum = RHR + .5(HRR)
Maximum = RHR + .75(HRR)
EXAMPLE: for 30 Year Old with 60 Resting Heart Rate (RHR)
RHR = 220 – 30 – 60 = 130
Zone 2 Range
Minimum = 60 +.5(130) = 60+65 = 125
Maximum = 60 +.75(130) = 60+97.5 = 157.5
Zone 2 Range = 125 bpm to 157.5 bpm
Yoga Flow
Workout Option 3
Mayhem Racing (AMRAP – Rounds and Reps)
Warm-up
AMRAP 10 Minutes:
200m Ski or Run (rotate each round)
10 Banded Good Mornings
10 Deadbugs
10 Air Squats
10 Push-ups
Accessory:
Take 10 minutes to practice sled pushes, building up to a moderate weight. Athletes should team up into small groups, with one athlete pushing the sled 40 feet down + 40 feet back (12.5m) before rotating to the next athlete. Athletes should be able to complete each section unbroken.
Pre-Workout:
100m Run
6 Wall Balls
6 Lunges
100m Ski
Workout:
AMRAP 25 Minutes
500m Run
25 Wall Balls
65ft/20m Walking Lunges (bodyweight)
500m Ski
The goal is to maintain a fast but sustainable pace. Prioritize quality movement under fatigue. Legs will be burning. Don’t come out too hot.
Scoring: Each 100m in the Run/Ski counts as 1 rep.
Wall Ball Weights by Division:
Women’s Open/Doubles/Relay: 4kg (9lb) ball, 9-foot target.
Women’s Pro/Doubles: 6kg (14lb) ball, 9-foot target.
Men’s Open/Doubles/Relay: 6kg (14lb) ball, 10-foot target.
Men’s Pro/Doubles: 9kg (20lb) ball, 10-foot target.