Crossfit Lillington – A Mayhem Affiliate
Workout Option 1
Jeepers Creeper (AMRAP – Rounds and Reps)
Freedom (RX’d)
AMRAP15:
15 Wall Balls (20/14)
10 Box Step-Ups (24/20)
15 Abmat Sit-ups
10 Double DB Push Press (35/25)
(KG conv: 9/6 WB, 15/10 DBs)
Independence
AMRAP15:
15 Wall Balls (14/10)
10 Box Step-Ups (24/20)
15 Abmat Sit-ups
10 Single DB Push Press (35/25, 5 per side)
(KG conv: 6/4 WB, 15/10 DB)
Liberty
AMRAP15:
10 Wall Ball Thrusters (light)
10 Box Step-Ups (20/16)
10 Abmat Sit-ups
10 Double DB Push Press (light)
Target number of Rounds: 6 Rounds
Minimum number of Rounds before scaling: 4 Rounds
Workout Option 2
Recovery Bike (Distance)
Bike Erg or Air Bike
*If feeling good and wanting to work:
4 Sets
4:30 @20 Min Threshold Pace (pace you could hold for an hour)
3:30 Recovery Spin (Easy, Damper 2 on Bike Erg)
-Then-
15 Min Cool Down (Easy, Damper 2 on Bike Erg)
*If needing recovery:
40 Min Zone 2 w/nasal breathing
-Then-
Yoga Flow
Yoga Flow
Workout Option 3
Mayhem Racing (AMRAP – Rounds and Reps)
Warm-up:
AMRAP10
1 minute Jog
10 Alternating Lunges
10 Banded Good Mornings
10 Glute Bridges (pause at top)
10 Plank Shoulder Taps
10 DB Deadlifts (light, focus on hinge and control)
Accessory:
3 Rounds:
10 Tempo Double Dumbbell RDLs (3 seconds down)
20 Farmer Carry Steps
15 Calf Raises
This is a grip burner. The goal is to not put the dumbbells down until the round is complete. Rotate rounds with a partner.
Pre-Workout:
3x25m Sled Push. First round is empty, build to a moderate-heavy weight for the workout. Rotate rounds with partner.
Workout:
AMRAP 20 – Partner Intervals:
Partner 1: 200m Run + 50m Sled Push (moderate-heavy)
Partner 2 rests while Partner 1 works
– Switch-