Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2:00 Jump Rope
-into-
8:00 AMRAP
10 Banded Good Mornings
10 Deadbugs
5 Roll and Reach
10 Suitcase Deadlifts (each)
10 Skater Side Jumps
2. Strength
4 sets
2 Deadlift @88% + 4 Bounding Jumps
-complete 1 set every 1:30-2:00-
3. Workout Prep
2 sets:
2 Burpee Over Rower
100m Row
Strength/Accessory
Deadlift
4 sets
2 Deadlift @88% + 4 Bounding Jumps
– Complete 1 set every 1:30-2:00
Bounding Jump (Distance)
4 sets of 4 bounding jumps. Record furthest distance.
4 sets of 4 bounding jumps. Record furthest set.
(Distance is the total distance of the 4 jumps together)
Workout
Louisville Colonels (Time)
Freedom (RX’d)
For Time:
25 Burpee Over Rower
500m Row
25 Burpee Over Rower
Independence
No Change to Workout
Liberty
For Time:
20 Up Downs
400m Row
20 Up Downs
Target time: Sub 7:00
Time cap: 10:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Cat Cow
2x 1 Minute Squat Rack Pec Minor
2x 10 Open Book
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.
Cat Cow
Squat Rack Pec Minor
Open Book