Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hinshaw Warm Up (10:00-12:00)
-into-
8:00 AMRAP
50m Jog
5 Scap Pullups
3 Kipping Pull ups/Chest to Bars
3 Inch Worms
10-second Handstand Hold
2. Workout Prep
2 sets:
50m Run (at workout pace)
1 Bar Muscle Ups
1 Wall Walk
Gymnastics
Gymnastics: Handstand Walk/Hold (Checkmark)
EMOM 10
Level 1:
Even minute: 30 seconds of wall walks to a height of comfort level
Odd Minute: Double KB Overhead Static Hold [light weight]
Level 2:
Even minute: 30 seconds of wall walks with OPEN standards [hands on the line]
Odd Minute: Double KB Overhead Static Hold (53/35 lbs)(24/16 kg)
Level 3:
Even minute: Max unbroken handstand walk within 30 seconds [goal is to not come down for 30 seconds]
Odd Minute: Double KB Overhead Static Hold (70/53 lbs)(32/24 kg)
Workout
MVP Arena (3 Rounds for reps)
Freedom (RX’d)
3 sets:
5:00 AMRAP
400m Run
into 2, 4, 6, 8… reps in remaining time of:
Bar Muscle Ups (Or 2x Chest to Bar)
Wall Walks
-rest 2:00 between sets-
Score is total reps of Bar Muscle Ups and Wall Walks in each set.
Independence
3 sets:
5:00 AMRAP
400m Run
into 1, 2, 3, 4… reps in remaining time of:
Bar Muscle Ups (Or 2x Chest to Bar)
2, 4, 6, 8…..
Wall Walks
-rest 2:00 between sets-
Liberty
3 sets:
5:00 AMRAP
300m Run
into 2, 4, 6, 8… reps in remaining time of:
Jumping Pull Ups
Inchworms
-rest 2:00 between sets-
Target number of reps each set: In the round of 8
Minimum number of reps before scaling: Into the round of 6
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
2x 45 Second Ring Tricep Stretch
20x 90/90 Rotations
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.
Dorsiflexion Matrix
Ring Tricep Stretch
90/90 Rotations