Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength
4 sets
1 Snatch + 1 Snatch Balance (@75-80%)
-complete a set every 1:30-2:00-
3. Workout Prep
2 sets:
5/4 Calorie Ski
3 Overhead Squats
3 Toes to Bar
Strength/Accessory
Snatch + Snatch Balance
4 sets
1 Snatch + 1 Snatch Balance (@75-80%)
-complete a set every 1:30-2:00-
Workout
The Unknown (3 Rounds for time)
Freedom (RX’d)
21-15-9
Calorie Ski (OR Row) (Female Calories: 16-12-7)
Toes to Bar
-@8:00-
21-15-9
Calorie Ski (OR Row) (Female Calories: 16-12-7)
Overhead Squats (75/55)
-@16:00-
21-15-9
Toes to Bar
Overhead Squats (75/55)
(KG conv: 35/25 OHS)
Independence
16-12-8
Calorie Ski (OR Row) (Female Calories: 15-10-5)
Toes to Bar
-@8:00-
16-12-8
Calorie Ski (OR Row) (Female Calories: 15-10-5)
Overhead Squats (75/55)
-@16:00-
16-12-8
Toes to Bar
Overhead Squats (75/55)
(KG conv: 35/25 OHS)
Liberty
12-9-6
Calorie Ski (OR Row) (Female Calories: 10-7-5)
Hanging Knee Raises
-@8:00-
12-9-6
Calorie Ski (OR Row) (Female Calories: 10-7-5)
Dumbbell Squats (light)
-@16:00-
12-9-6
Hanging Knee Raises
Dumbbell Squats (light)
Target time each set: Sub 6:00
Time cap each set: 7:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Ring Lat Stretch
10x 5 Second Cobra
2x 10 Down Dog
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.
Ring Lat Stretch
Cobra
Down Dog