Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
30-second Jump Rope
10 Roll and Reach
3 Inchworms
3 Snatch Deadlifts
3 Hang Muscle Snatch
3 Power Snatch
-PVC to Empty Bar-
2. Workout Prep
3 sets:
10 Double Unders
2 Power Snatch (build in weight)
Gymnastics
Gymnastics: Handstand Push Ups (Checkmark)
Every 90 seconds for 5 rounds: (rest for the remainder of time until the next 90 seconds)
Level 1: 5-7 box handstand push ups or floor/elevated push-ups + 10-second box handstand hold or plank hold
Level 2: 5-7 kipping handstand push ups right into a 10-second handstand hold at the top of the last handstand push up
Level 3: 5-7 deficit kipping handstand push ups (2in deficit) right into a 20-second handstand hold at the top of the last handstand push up
Workout
No Time to Die (Weight)
Freedom (RX’d)
Every 2:00 (10:00)
50 Double Unders
5 Power Snatch (60-70%)
Independence
Every 2:00 (10:00)
35 Double Unders
5 Power Snatch (60-70%)
Liberty
Every 2:00 (10:00)
50 Single Unders
8 Dumbbell Snatch (light)
Target time each set: 45-60 seconds
Time cap each set: 60 seconds
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf Foam Rolling
1 Minute Quadruped Forearm 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.
Calf Foam Rolling
Quadruped Forearm Stretch