Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Machine
-into-
6:00 AMRAP
5 Inch Worms
5 Roll and Reach
10 Downward Dog to Upward Dog
10 second Knee Plank
2. Workout Prep
1 set:
10 second Machine
10 second Plank (elbows)
10 second Machine
10 second Side Plank (right elbow)
10 second Machine
10 second Side Plank (left elbow)
Gymnastics
Gymnastics: Handstand Walk Practice (Checkmark)
EMOM 10
Max effort does not mean unbroken. Mutiple sets can be performed in each 30 second block.
Level 1:
Even minute: 30 seconds of max effort handstand shoulder taps against the wall. The scaling option is to perform this with feet on a box or from a plank position.
Odd Minute: 30 seconds static overhead hold with two dumbbells (25/15lb, 10/7.5 kg)
Level 2:
Even minute: 30 seconds max effort handstand walk
Odd Minute: 30 seconds static overhead hold with two dumbbells (35/25lb, 15/10 kg)
Level 3:
Even minute: 30 seconds of max effort freestanding handstand shoulder taps within a 3ft x 3ft area [mark with chalk or tape]
Odd Minute: 30 seconds static overhead hold with two dumbbells (50/35lb, 22.5/15 kg)
Workout
KC Packers (Time)
Freedom (RX’d)
Teams of 2
3 Rounds:
Partner 1: 12/10 Calorie Machine
Partner 2: Plank Hold (elbows)
-switch when the calories are complete-
Partner 1: 12/10 Calorie Machine
Partner 2: Side Plank Hold (right elbow)
-switch when the calories are complete-
Partner 1: 12/10 Calorie Machine
Partner 2: Side Plank Hold (left elbow)
-switch when the calories are complete-
Whenever the plank is broken, the partner on the machine must stop and wait until their partner is holding the plank again.
Independence
Modify the machine to 10/8 calories each time
Liberty
Teams of 2
9 Rounds:
Partner 1: 8/7 Calorie Machine
Partner 2: Knee Plank Hold (elbows)
-switch when the calories are complete-
Whenever the plank is broken, the partner on the machine must stop and wait until their partner is holding the plank again.
Target time: 16:00-18:00
Time cap: 22:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
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.
Dorsiflexion Matrix