Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2:00 Jump Rope
-into-
8:00 AMRAP
10 Banded Good Mornings
10 Deadbugs
5 Roll and Reach
10 Suitcase Deadlifts (each)
8 Skater Jumps
2. Strength
6 sets
3 Deadlifts @78% + 4 Bounding Jumps
-complete 1 set every 1:30-2:00-
3. Workout Prep
2 sets:
2 Deadlifts
2 Hang Power Cleans
2 Front Squats
2 Shoulder to Overhead
-build in weight)
Strength/Accessory
Deadlift
6 sets
3 Deadlifts @78% + 4 Bounding Jumps
-complete 1 set every 1:30-2:00-
Bounding Jump (Distance)
4 sets of 4 bounding jumps. Record furthest distance.
Workout
Blofeld (Time)
Freedom (RX’d)
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift (95/65)
Hang Power Clean (95/65)
Front Squat (95/65)
Shoulder to Overhead (95/65)
(KG conv: 42.5/30 barbell)
Independence
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlift (75/55)
Hang Power Clean (75/55)
Front Squat (75/55)
Shoulder to Overhead (75/55)
(KG conv: 35/25 barbell)
Liberty
For Time:
10-9-8-7-6-5-4-3-2-1
Double Dumbbell Deadlift (light)
Double Dumbbell Hang Power Clean (light)
Double Dumbbell Front Squat (light)
Double Dumbbell Push Press (light)
Target time: 13:00-15:00
Time cap: 18:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15x Bootstrappers
1 Minute Forearm Smash
1 Minute Couch Stretch
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.
Bootstrappers
Forearm Smash
Couch Stretch