Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength
5 sets
1 Snatch Pull + 1 Squat Snatch @ 80%
-complete 1 set every 2:00-
3. Workout Prep
3 sets:
2 Power Snatch (build in weight)
Set 1: 5 Kipping Pull Ups
Set 2: 3 Kipping Chest to Bar
Set 3: 1-2 Bar Muscle Ups
Strength/Accessory
Snatch Pull + Snatch
5 sets
1 Snatch Pull + 1 Squat Snatch @ 80%
-complete 1 set every 2:00-
Workout
Freddy Jones (Time)
Freedom (RX’d)
11-9-7-5
Power Snatch (135/95)
Bar Muscle Ups (Or 2x Chest to Bar)
(KG conv: 60/42.5 PS)
Independence
11-9-7-5
Power Snatch (115/85)
9-7-5-3
Bar Muscle Ups (Or 2x Chest to Bar)
(KG conv: 52.5/37.5 PS)
Liberty
12-10-8-6
Dumbbell Snatch (light, alternating)
Up Down + Ring Row
Target time: 8:00-10:00
Time cap: 14:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 1 Minute Pec Stretch
1 Minute Ring Lat Stretch
1 Minute Foot Smash
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.
Pec Stretch
Ring Lat Stretch
Foot Smash