Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
4 Rounds of “Rowling”
+1 Air Squat for every meter over/under 100m (10m Limit (10 Air Squat))
-into-
6:00 AMRAP
3 Hang Muscle Snatch
3 Snatch Push Press + Overhead Squat
3 Hang Squat Snatch
(PVC-Empty Bar)
2. Workout Prep
3 sets:
5/4 Calorie Row (build in pace)
2 Hang Squat Snatch (build in weight)
Workout
Battle Cat (Weight)
Freedom (RX’d)
Every 1:30 (9:00)
12/10 Calorie Row (Or Ski)
5 Hang Squat Snatches (50% of Snatch 1RM)
Independence
Every 1:30 (9:00)
10/8 Calorie Row (Or Ski)
5 Hang Squat Snatches (@50%)
Liberty
Every 1:30 (9:00)
8/7 Calorie Row (Or Ski)
8 Hang Dumbbell Snatch (light)
Target time each set: 45-60 seconds
Time cap each set: 1:10
Strength/Accessory
Mayhem Mini-Pump – Shoulders (4 Rounds for weight)
4 Rounds
10 Barbell Strict Press @ moderate weight – maintain control and quality – RPE 7
-rest 30 seconds-
10 DB Snow Angel Raise @ moderate weight – maintain quality – RPE 7
-rest 2 minutes b/t 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.
Score the Strict Press, comment with the DB Raise
DB Snow Angel Raise
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
1 Minute Posterior Hip Stretch
1 Minute Ring Lat 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.
Couch Stretch
Posterior Hip Stretch
Ring Lat Stretch