Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
45-second Row
10 Roll and Reach
3 Inchworms
3 Clean Deadlifts
3 High Hang Muscle Cleans + Shoulder Press
3 Power Clean and Jerks
-PVC to Empty Bar-
2. Workout Prep
3 sets:
5/4 Calorie Row
2 Clean and Jerks (build in weight)
Workout
Redbeard’s Ghost (Weight)
Freedom (RX’d)
Every 1:15 (10 sets)
10/8 Calorie Row (Or Ski)
3 Power Clean & Jerks (50-60%)
Independence
Every 1:15 (10 sets)
8/7 Calorie Row (Or Ski)
3 Power Clean & Jerks (50-60%)
Liberty
Every 1:15 (10 sets)
6/5 Calorie Row (Or Ski)
5 Dumbbell Power Clean & Jerks (light)
Target time each set: 45-60 seconds
Time cap each set: 60 seconds
Strength/Accessory
Accessory (Checkmark)
3-4 sets:
10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine RDL (each) @ Moderate weight – maintain control and quality
*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets
Landmine Press
Landmine Twist
Landmine RDL
The video below is an example of setting up for a landmine if you do not have a bar anchor available.
Split Stance Landmine Bent Over Row
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
4x 5 Quad Foam Rolling (each leg)
2x 10 Open Book
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.
Quad Foam Rolling
Open Book