Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
45-second Row
10 Roll and Reach
3 Inchworms
3 Hang Muscle Clean
3 Hang Power Cleans
3 Strict Press
3 Push Press
3 Push Jerks
-PVC to Empty Bar-
2. Workout Prep
3 sets:
5/4 Calorie Bike Erg (build in pace)
2 Hang Power Cleans + 2 Push Jerks (build in weight)
Workout
The Ranch (Weight)
Freedom (RX’d)
Every 2:00 (16:00)
15/12 Calorie Bike Erg (Or 12/10 Calorie Air Bike)
6 Hang Power Cleans + 4 Push Jerks (50-60%)
Independence
Every 2:00 (16:00)
12/10 Calorie Bike Erg (Or 10/8 Calorie Air Bike)
6 Hang Power Cleans + 4 Push Jerks (50-60%)
Liberty
Every 2:00 (16:00)
8/7 Calorie Bike Erg (Or 6/5 Calorie Air Bike)
6 Hang Dumbbell Power Cleans + 4 Dumbbell Push Jerks (light)
Target time each set: 1:10 -1:30
Time cap each set: 1:30
Strength/Accessory
Shock Method (Press) (3 Rounds for weight)
“Shock Method”
3 sets:
6 Bench Press (Heavy)
12 Push-ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 between sets-
Score = weight of the Bench Press. You can increase weight or stay the same across all 3 sets.
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf & Big Toe Stretch
20x Shoo the Cat
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 & Big Toe Stretch
Shoo the Cat