Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
30-secondJump Rope
5 Roll and Reach
5 Dynamic Squat Stretches
3 Muscle Cleans
3 Front Squats
3 Strict Press
3 Push Press
3 Push Jerks
-PVC to Empty Bar-
2. Workout Prep
3 sets:
10 Double Unders
2 Squat Cleans + 2 Push Jerks
(built-in weight)
Workout
Brooklyn Robins (Weight)
Freedom (RX’d)
Every 2:00 (12:00)
40 Double Unders
4 Squat Cleans + 4 Push Jerks (60-70%)
Independence
No Change to Workout
Liberty
Every 2:00 (12:00)
40 Single Unders
4 Dumbbell Cleans + 4 Dumbbell Squats + 4 Dumbbell Push Press (light)
Target time each set: :50-1:05
Time cap each set: 1:15
Strength/Accessory
Shock Method (4 Rounds for weight)
“Shock Method”
3 sets:
6 Barbell Bent Over Row (Heavy)
12 Single Arm Dumbbell Row (Each/Moderate-Light)
25 Ring Rows
-Rest 2:00 between sets-
Score = weight of the Bent Over Row. You can increase weight or stay the same across all 3 sets.
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x 90/90 Rotations
1 Minute Ring Lat Stretch
1 Minute Barbell Forearm Stretch
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.
90/90 Rotations
Ring Lat Stretch
Barbell Forearm Stretch