Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm Up
-into-
8:00 AMRAP
5 Box Step Up
2 Box Jumps
10 Deadbugs
1 Zombie Rope Climb (Or 5 Ring Rows)
5 Push Ups
3 Front Squats (empty bar)
2. Strength
5 sets of:
5 Front Squats @75% followed by 3 Box Jumps (moderate-high)
-Complete 1 set every 1:30-2:00-
3. Workout Prep
1 set:
1 Rope Climb
3 Ring Push Ups
Strength/Accessory
Front Squat
5 sets of:
5 Front Squats @75% followed by 3 Box Jumps (moderate-high)
-Complete 1 set every 1:30-2:00-
Box Jumps by Height (Distance)
Box Jumps: Moderate-High Height
5 sets
3 Box Jumps
Workout
King Randor (AMRAP – Rounds and Reps)
Freedom (RX’d)
10:00 AMRAP
1 Rope Climb (or 3 Strict Pull Ups)
10 Ring Push Ups (Or Deficit Push Ups (4in/2in))
Independence
10:00 AMRAP
1 Rope Climb (Or 3 Strict Pull Ups)
8 Ring Push Ups (Or Deficit Push Ups (4in/2in))
Liberty
10:00 AMRAP
1 Zombie Rope Climb (Or 5 Ring Rows)
8 Bar Push Ups
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 5 Rounds
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Barbell Forearm Stretch
2x 1 Minute Pec 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.
Barbell Forearm Stretch
Pec Stretch