Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Machine
-into-
8:00 AMRAP
10 Banded Good Mornings
10 Deadbugs
5 Roll and Reach
10 Suitcase Deadlifts (each)
5 Tuck Jumps
2. Strength
5 sets of:
5 Deadlifts @ 75% followed by 3 Broad Jumps
– Complete 1 set every 1:30-2:00-
3. Workout Prep
2 sets:
5/4 Calorie Air Bike (each)
2 Synchro Burpee to Bar
Strength/Accessory
Deadlift
5 sets of:
5 Deadlifts @ 75% followed by 3 Broad Jumps
– Complete 1 set every 1:30-2:00-
Broad Jump (Distance)
Record best set (Total distance of best set of 3 jumps)
Workout
Beast-Man (Time)
Freedom (RX’d)
Teams of 2
4 Rounds
40/32 Calorie Air Bike
20 Synchro Burpee to Bar (6in)
Independence
Teams of 2
4 Rounds
32/24 Calorie Air Bike
16 Synchro Burpee to Bar (6in)
Liberty
Teams of 2
4 Rounds
20/16 Calorie Air Bike
10 Synchro Up Downs
Target time: 14:00-16:00
Time cap: 18:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf & Big Toe Stretch
20x 90/90 Rotations
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.
Calf & Big Toe Stretch
90/90 Rotations