Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2 sets:
1:00 Jump Rope
1:00 Run
-into-
6:00 AMRAP
12 Glute Bridges
10-second Handstand Hold
8 Walking Lunges
4 Up Down over Dumbbell
2. Workout Prep
2 sets:
10ft Single Dumbbell Walking Lunge (build in weight)
2 Burpee Over Dumbbell
100m Run (build in pace)
Gymnastics
Gymnastics: Handstand Walk/Hold (Checkmark)
EMOM 8 minutes
Level 1:
Even minute: 30 seconds of max effort box handstand hold. The scaling option is a high plank hold.
Odd Minute: 10 plate ups/downs
Level 2:
Even minute: 30 seconds max effort handstand hold against the wall
Odd Minute: 10 plate up/downs against
Level 3:
Even minute: 30 seconds of max effort freestanding handstand hold
Odd Minute: 16 plate up/downs against the wall
Workout
Daphne’s Ladder (Time)
Freedom (RX’d)
25-50-75-100-125ft Single Dumbbell Walking Lunge (50/35)
5-10-15-20-25 Burpee Over Dumbbell
200m Run after each round
(KG conv: 22.5/15 DB)
Independence
25-50-75-100-125ft Single Dumbbell Walking Lunge (35/25)
5-10-15-20-25 Burpee Over Dumbbell
200m Run after each round
(KG conv: 15/10 DB)
Liberty
25-50-75-100-125ft Walking Lunge (bodyweight)
5-10-15-20-25 Burpee Over Dumbbell
100m Run after each round
Target time: 16:00-18:00
Time cap: 22:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x 90/90 Rotations
45 Second Supine Twists
1 Minute Dorsiflexion Matrix
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.
90/90 Rotations
Supine Twists
Dorsiflexion Matrix