Crossfit Lillington – A Mayhem Affiliate
Workout Option 1
Baltimore Terrapins (2 Rounds for time)
Freedom (RX’d)
2 sets:
21-15-9
Kettlebell Swings (53/35)
15-12-9
Ring Dips
-rest 1:1 between sets-
(KG conv: 24/16 KBS)
Independence
2 sets:
21-15-9
Kettlebell Swings (35/26)
12-9-6
Ring Dips
-rest 1:1 between sets-
(KG conv: 16/12 KBS)
Liberty
2 sets:
21-15-9
Russian Kettlebell Swings (light)
15-12-9
Bench Dips
-rest 1:1 between sets-
Target Time each set: 3:30-4 minutes
Time Cap: 5 minutes
Workout Option 2
Machine Workout (Distance)
Perform on any machine (or run):
Warm Up
4 Sets
2 Min at RPE3
10 Sec at RPE9
*No rest between reps or sets.
-Rest 3 Min-
Main Workout
1:20 at RPE8, 1 Min at RPE1-2
1:40 at RPE7, 1 Min at RPE1-2
2:00 at RPE6, 1 Min at RPE1-2
2:20 at RPE5, 1 Min at RPE1-2
2:00 at RPE6, 1 Min at RPE1-2
1:40 at RPE7, 1 Min at RPE1-2
1:20 at RPE8, 1 Min at RPE1-2
Workout Option 3
Mayhem Racing (Time)
Warm-up
2 Rounds:
100m Jog
10 Air Squats
10 Walking Lunges (bodyweight in round 1, light sandbag in round 2)
5 Inchworm Push-ups
10 Glute Bridges
Accessory:
Take 10 minutes to practice sled pulls, building up to a moderate weight.
Pre-Workout:
Teams of 2:
50m Jog, together
10m Sandbag Lunge (shared, 5m each)
10m Farmers Carry (shared, 5m each)
2 Burpee Broad Jumps each
Workout:
Teams of 2 – For Time:
400m Run (together)
40m Sandbag Lunges, each (complete 10m before switching)
400m Run (together)
200m Farmers Carry (shared)
400m Run (together)
40m Burpee Broad Jumps – shared (complete 10m before switching)
400m Run (together)