Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2:00 Jump Rope
-into-
8:00 AMRAP
10 Banded Good Mornings
10 Deadbugs
5 Roll and Reach
10 Suitcase Deadlifts (each)
10 Skater Jumps
2. Strength
2 sets
1 Deadlift @95% + 4 Bounding Jumps
-complete 1 set every 1:30-2:00-
3. Workout Prep
2 sets:
10ft Dumbbell Walking Lunge (build in weight)
2 Burpee Box Get Overs (build in height)
Strength/Accessory
Deadlift
2 sets
1 Deadlift @95% + 4 Bounding Jumps
-complete 1 set every 1:30-2:00-
Bounding Jump (Distance)
4 sets of 4 bounding jumps. Record furthest distance.
2 sets of 4 bounding jumps. Record furthest set.
(Distance is the total distance of the 4 jumps together)
Workout
The Unknowable (Time)
Freedom (RX’d)
5 Rounds
50ft Dumbbell Walking Lunge (50s/35s)
6 Burpee Box Get Overs (48/40) (Or 10 Burpee Box Get Overs (30/24)
(KG conv: 22.5/15 DBs)
Independence
5 Rounds
50ft Dumbbell Walking Lunge (35s/25s)
4 Burpee Box Get Overs (48/40) (Or 8 Burpee Box Get Overs (30/24)
(KG conv: 15/10 DBs)
Liberty
5 Rounds
50ft Single Dumbbell Walking Lunge (light)
6 Up Downs + Box Step Ups (24/20)
Target time: 9:00-11:00
Time cap: 15:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15x Bootstrappers
1 Minute Barbell Forearm Stretch
20x Scorpion Kicks (each side)
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.
Bootstrappers
Barbell Forearm Stretch
Scorpion Kicks