Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
Banded 7’s + Hip Halo
-into-
10:00 AMRAP
100m Run (build in pace)
5 Wall Balls
5 Pike Push Ups
10 Deadbugs
2. Workout Prep
2 sets: (with partner)
100m Partner Run
5 Synchro Wall Balls
2 Handstand Push Ups (each)
Workout
RepeatWorkout55 (Time)
Freedom (RX’d)
Teams of 2
200m Partner Run
20 Synchro Wall Balls (20/14)
40 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls (20/14)
30 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls (20/14)
20 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls (20/14)
10 Handstand Push Ups
(KG conv: 9/6 WB)
This is a repeat from September 30th, 2023
Independence
200m Partner Run
20 Synchro Wall Balls (14/10)
32 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls (14/10)
24 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls (14/10)
16 Handstand Push Ups
200m Partner Run
20 Synchro Wall Balls (14/10)
8 Handstand Push Ups
(KG conv: 6/4 WB)
Liberty
200m Partner Run
15 Synchro Wall Balls Front Squat (light)
40 Dumbbell Push Press (light)
200m Partner Run
15 Synchro Wall Balls Front Squat (light)
30 Dumbbell Push Press (light)
200m Partner Run
15 Synchro Wall Balls Front Squat (light)
20 Dumbbell Push Press (light)
200m Partner Run
15 Synchro Wall Balls Front Squat (light)
10 Dumbbell Push Press (light)
Target time: 17:00-19:00
Time cap: 24:00
Strength/Accessory
Mayhem Mini-Pump – Arms and Core (Checkmark)
4 rounds:
10 Ring Row – Feet Elevated @ moderate weight RPE 7
-rest 30 seconds-
10 Standing KB Crush Grip French Press @ moderate weight RPE 7
-rest 30 seconds-
:30 sec Side Plank (each side)
-rest 30 seconds-
10 Alt. V-Ups + V-Up
-rest 2 minutes b/t rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
Ring Row – Feet Elevated
Standing KB Crush Grip French Press
Single Dumbbell Waiter Hold Curl