Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm Up
-into-
8:00 AMRAP
30 Single Unders
5 Box Step Up
2 Box Jumps
10 Deadbugs
10 Sit Ups
3 Front Squats (empty bar)
2. Strength
2 sets of 1 Front Squat @93% + 3 Box Jumps (moderate-high)
-Complete 1 set every 1:30-2:00-
3. Workout Prep
2 sets:
10 Double Unders
5 Air Squats
3 GHDs
Strength/Accessory
Front Squat
2 sets
1 Front Squat @93% + 3 Box Jumps (moderate-high)
-Complete 1 set every 1:30-2:00-
Box Jumps by Height (Distance)
2 sets
3 Box Jumps
Workout
The OPEN (Time)
Freedom (RX’d)
200 Double Unders
75 Air Squats
50 GHDs (Or V-Ups)
75 Air Squats
200 Double Unders
Independence
For Time:
150 Double Unders
60 Air Squats
35 GHDs (Or V-Ups)
60 Air Squats
150 Double Unders
Liberty
For Time:
200 Single Unders
50 Air Squats
50 Sit Ups
50 Air Squats
200 Single Unders
Target Time: 11:00-14:00
Time Cap: 18:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf Foam Rolling
2x 10 Seated External Rotations (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.
Calf Foam Rolling
Seated External Rotations