Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
Hip Halo Warm Up
-into-
3 sets:
30-second Row (build in pace)
30-second Run
10m Sled Push (empty)
10 Alternating V-Ups
2. Workout Prep
With Partner
3 sets:
5/4 Calorie Row (each/build in pace)
10m Sled Push (each/ build in weight)
Workout
Mr. Big (Time)
Freedom (RX’d)
Teams of 2
100-80-60-40-20 Calorie Row (Females: 80-64-48-32-16)
100-80-60-40-20m Sled Push (3×45/2×45) (Or Back Rack Walking Lunge (95/65))
(KG conv: 60/40 Sled, 42.5/30 Lunge)
(Repeat from Aug 26th, 2023)
Independence
Teams of 2
100-80-60-40-20 Calorie Row (Females: 80-64-48-32-16)
100-80-60-40-20m Sled Push (2×45/1×45) (Or Back Rack Walking Lunge (65/45))
(KG conv: 40/20 Sled, 30/20 Lunge)
Liberty
Teams of 2
50-40-30-20-10 Calorie Row (Females: 40-32-24-16-8)
100-80-60-40-20m Sled Push (1×45/1×25) (Or Single Dumbbell Walking Lunge (light))
(KG conv: 40/20 Sled)
Target time: 22:00-25:00
Time cap: 32:00
Strength/Accessory
Core (Checkmark)
4 sets:
7 Around the Worlds (each side)
-rest 30 seconds-
30 Flutter Kicks (each side)
-rest 30 seconds-
30yd Single Arm Kettlebell Overhead Waiter Walks with Kettlebell Front Rack Hold in Other Arm (each)
-rest 2 minutes b/t rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
*Rest 2:00 b/t sets
Around the Worlds
Flutter Kicks
Single Arm Kettlebell Overhead Waiter Walks with Kettlebell Front Rack Hold in Other Arm