Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
10:00 AMRAP
30-second Jump Rope
10 Sit Ups
5 Suitcase Deadlifts (each)
5 Single Dumbbell Power Clean (each)
5 Wall Ball Thrusters
2. Workout Prep
2 sets:
3 GHDs
10 Double Unders
3 Synchro Dumbbell Cleans (build in weight)
3 Synchro Wall Balls (build in weight)
Workout
She-Ra (Time)
Freedom (RX’d)
Teams of 2
5 Rounds
Partner 1: 15 GHDs (Or V-Ups)
Partner 2: 50 Double Unders
(Switch when both are completed)
-into-
10 Synchro Single Arm Dumbbell Cleans (70/50)
20 Synchro Wall Balls (20/14)
(KG conv: 32.5/22.5 DBs, 9/6 WB)
Independence
Teams of 2
5 Rounds
Partner 1: 12 GHDs (Or V-Ups)
Partner 2: 40 Double Unders
(Switch when both are completed)
-into-
10 Synchro Single Arm Dumbbell Cleans (50/35)
20 Synchro Wall Balls (14/10)
(KG conv: 22.5/15 DBs, 6/4 WB)
Liberty
Teams of 2
5 Rounds
Partner 1: 15 Sit Ups
Partner 2: 50 Single Unders
(Switch when both are completed)
-into-
10 Synchro Single Arm Dumbbell Cleans (light)
15 Synchro Wall Ball Thrusters (light)
Target time: 16:00-18:00
Time cap: 22:00
Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)
4 Rounds
10 Single Leg DB Romanian Deadlift (ea.) @ moderate weight – maintain control and quality – RPE 7
-rest 30 seconds-
10 Rear Foot Elevated DB Split Squat (ea.) @ moderate weight – maintain quality – RPE 7
-rest 30 seconds-
10 Seated Dumbbell Calf 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.
Single Leg DB Romanian Deadlift
Rear Foot Elevated DB Split Squat
Seated Dumbbell Calf Raise