Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo Warmup
-into-
10:00 AMRAP
5 Front Squats (build across)
10 Lateral Bar Hops
5 Downward Dog to Upward Dog Transition
10ft Sandbag Bear Hug Carry
2. Workout Prep
With Partner
2 sets:
3 Front Squats (each)
2 Bar Facing Burpees (each)
10m Sandbag Carry (each)
*build in weight and practice changing in and out of movements
Workout
Larry – Partner Version (Time)
Freedom (RX’d)
Partner Version – “Larry”
21-18-15-12-9-6-3
Front Squats (135/95)
Synchro Bar-Facing Burpees
*200m Sandbag (80/50) Carry after each round (OR 150m Carry with (100/70) OR 150m Farmers Carry (2×50/35))
**Split reps as desired.
– Repeat from July 22,2023
(KG conv: 60/42.5 FrontSquat, 35/22.5 SandbagOption1, 45/32.5 SandbagOption2, 22.5/15 DBs)
This hero workout honors U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, who was killed in action on July 1, 2010, in Afghanistan. He was posthumously awarded the Silver Star for heroism after carrying a wounded Marine to safety under heavy fire. While doing so, he triggered an IED, absorbing the blast and sacrificing his life to save his fellow Marine.
Independence
Partner Version:
21-18-15-12-9-6-3
Front Squats (115/75)
Synchro Bar-Facing burpees
200m Sandbag (50/30) Carry after each round (OR 150m Carry with (70/50) OR 150m Farmers Carry (2×35/25))
(KG conv: 52.5/35 FrontSquat, 22.5/15 SandbagOption1, 32.5/22.5 SandbagOption2, 15/10 DBs)
Split reps as desired.
Liberty
Partner Version:
21-18-15-12-9-6-3
Dumbbell Front Squats (light)
Synchro Up Downs
100m Farmers Carry (light)
Split reps as desired
Target time: 18-20 minutes
Time cap: 25 minutes
Strength/Accessory
Mayhem Mini-Pump – Arms (Checkmark)
4 rounds:
10 Diamond Pushups @ moderate weight RPE 7
-rest 30 seconds-
10 Body Row on Racked Barbell @ moderate weight RPE 7
-rest 30 seconds-
10 Standing Tricep DB French Press @ moderate weight RPE 7
-rest 30 seconds-
10 Standing KB Crush Grip Bicep Curl @ moderate weight 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.
Diamond Pushups
Body Row on Racked Barbell
Standing Tricep DB French Press
Standing KB Crush Grip Bicep Curl