Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Burgener Warm Up + Skill Transfer:
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength
4 sets
1 Clean + 1 Push Jerk @80%
-complete 1 set every 2:00-
3. Workout Prep
2 sets:
5/4 Calorie Bike (build in pace)
3 Chest to Bar
2 Power Cleans (build in weight)
Strength/Accessory
Squat Clean + Push Jerk
4 sets
1 Clean + 1 Push Jerk @80%
-complete 1 set every 2:00-
Workout
GoldenEye (Time)
Freedom (RX’d)
5 Rounds
15/12 Calorie Air Bike
10 Chest to Bar Pull Ups
-into-
15 Power Cleans (185/125)
(KG conv: 85/57.5 PC)
Independence
5 Rounds
12/12 Calorie Air Bike
8 Chest to Bar Pull Ups
-into-
15 Power Cleans (155/105)
(KG conv: 70/47.5 PC)
Liberty
5 Rounds
10/8 Calorie Air Bike
10 Ring Rows
-into-
15 Dumbbell Power Cleans (moderate)
Target time: 10:00-12:00
Time cap: 15:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Reverse Leg Raises (each side)
1 Minute Band Wrist Mobilization
1 Minute Ring Lat 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.
Reverse Leg Raises
Band Wrist Mobilization
Ring Lat Stretch