Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm Up
-into-
8:00 AMRAP
5 Box Step Up
2 Box Jumps
10 Deadbugs
5 Single Arm Dumbbell Bench (each)
3 Push Press (empty bar)
3 Front Squats (empty bar)
2. Strength
6 sets
3 Front Squat @78% + 5 Seated Box Jumps (moderate-high height)
-complete 1 set every 1:30-2:00-
3. Workout Prep
3 sets:
3 Bench Press (build in weight)
3 GHDs
Strength/Accessory
Front Squat
6 sets
3 Front Squat @78% + 5 Seated Box Jumps (moderate-high height)
-complete 1 set every 1:30-2:00-
Seated Box Jump (Distance)
4 sets of 5 Seated Box Jumps (moderate-high height). Record max height.
Workout
Zorin (Time)
Freedom (RX’d)
For Time
1:00 AMRAP
8 Bench Press (155/95)
AMRAP GHDs in the remaining time until you get to 75 reps
(Or 100 V-Ups)
-rest 1:00 between sets-
(KG conv: 70/42.5 BP)
Independence
For Time
1:00 AMRAP
8 Bench Press (135/85)
AMRAP GHDs in the remaining time until you get to 60 reps
(Or 80 V-Ups)
-rest 1:00 between sets-
(KG conv: 60/37.5 BP)
Liberty
For Time
1:00 AMRAP
8 Dumbbell Bench Press (light)
AMRAP Sit Ups in the remaining time until you get to 75 reps
-rest 1:0 between sets-
Target time: 12:00-14:00
Time cap: 18:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 1 Minute Pec Stretch
2x 1 Minute Foam Roller Angels
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
Foam Roller Angels