Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Burgener Warm Up + Skill Transfer:
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength
4 sets
1 Squat Clean + 1 Front Squat + 1 Push Jerk (4×3 @ 80% of C&J)
-complete a set every 2:00-
3. Workout Prep
3 sets:
4 Back Rack Walking Lunges (build in weight)
2 Box Jump Overs (build in height)
10-second Ski Erg (or Row)
Strength/Accessory
Squat Clean + Front Squat + Push Jerk
4 sets
1 Squat Clean + 1 Front Squat + 1 Push Jerk (4×3 @ 80% of C&J)
-complete a set every 1:30-2:00-
Workout
He-Man (Distance)
Freedom (RX’d)
15:00 AMRAP
12-10-8-6-4
Back Rack Walking Lunge (155/105)
Box Jump Overs (30/24)
-into-
Max Distance Ski (Or Row)
(KG conv: 70/47.5 Lunge)
Independence
15:00 AMRAP
12-10-8-6-4
Back Rack Walking Lunge (135/95)
Box Jump Over (24/20)
-into-
Max Distance Ski (Or Row)
(KG conv: 60/42.5 Lunge)
Liberty
15:00 AMRAP
12-10-8-6-4
Dumbbell Walking Lunge (light)
Box Step Up and Overs (24/20)
-into-
Max Distance Ski (Or Row)
Target Distance: 1500/1200m +
Minimum Distance before scaling: No minimum
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
4x 5 Quad Foam Rolling (each leg)
20x Shoo the Cat
2 Minute Bench Stretch for Lats
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.
Quad Foam Rolling
Shoo the Cat
Bench Stretch for Lats