Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Machine
-into-
10:00 AMRAP
10 Roll and Reach
10 Deadbugs
10 Single Leg Dumbbell RDL’s (each)
5 Sandbag Deadlifts
5 Up Downs
10 Box Step ups
2. Workout Prep
3 sets:
10ft Sandbag Carry
1 Sandbag Clean
2 Burpee Box Get Overs
(build in height and weight)
Workout
Cleveland Naps (3 Rounds for time)
Freedom (RX’d)
Teams of 2
Every 12:00 (3 sets)
150ft Sandbag Carry (150/100)
20 Burpee Box Get Overs (30/24)
10 Sandbag Cleans (150/100)
20 Burpee Box Get Overs (30/24)
10 Sandbag Cleans (150/100)
20 Burpee Box Get Overs (30/24)
150ft Sandbag Carry (150/100)
All reps are shared, with one partner working at a time.
* Sub Double Dumbbell Power Cleans (2×70/50) for the Sandbag Cleans and Farmers Carry for the Sandbag Carry, if needed
(KG conv: 70/45 Sandbag, 32.5/22.5 DBs)
Independence
Teams of 2
Every 12:00 (3 sets)
150ft Sandbag Carry (100/70)
15 Burpee Box Get Overs (30/24)
10 Sandbag Cleans (100/70)
15 Burpee Box Get Overs (30/24)
10 Sandbag Cleans (100/70)
15 Burpee Box Get Overs (30/24)
150ft Sandbag Carry (100/70)
Sub Double Dumbbell Power Cleans (2×50/35) for the Sandbag Cleans and Farmers Carry for the Sandbag Carry, if needed
(KG conv: 45/32.5 Sandbag, 22.5/15 DBs)
Liberty
Teams of 2
Every 12:00 (3 sets)
100ft Sandbag Carry (light)
15 Up Downs + Box Step Ups (20)
10 Sandbag Cleans (light)
15 Up Downs + Box Step Ups (20)
10 Sandbag Cleans (light)
15 Up Downs + Box Step Ups (20)
100ft Sandbag Carry (light)
Target time each set: 8:00-10:00
Time cap each set: 10:00
Strength/Accessory
Mayhem Mini-Pump – Glutes and Shoulders (Checkmark)
4 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds
Weighted Hip Thrusts
GHD Hip Raise/Extension
DB Snow Angel Raise