Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Burgener Warm Up + Skill Transfer:
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength
15:00 to Find
1RM Clean and Jerk (build across sets)
3. Workout Prep
2 sets:
4 Wall Balls
4 Sit Ups
2 Clean and Jerks (build in weight)
Strength/Accessory
Clean and Jerk
15:00 to Find
1RM Clean and Jerk (build across sets)
Workout
Capital of Grit (4 Rounds for time)
Freedom (RX’d)
4 sets (1 set every 5:00)
24 Wall Balls (20/14)
16/13 Calorie Bike Erg (or 12/10 Calorie Air Bike)
8 Clean and Jerks (115/80) (all singles)
(KG conv: 9/6 WB, 52.5/35 C&J)
Independence
4 sets (1 set every 5:00)
20 Wall Balls (20/14)
14/11 Calorie Bike Erg (or 10/8 Calorie Air Bike)
8 Clean and Jerk (95/65) (all singles)
(KG conv: 9/6 WB, 42.5/30 C&J)
Liberty
4 sets (1 set every 5:00)
15 Wall Ball Thrusters (light)
10/8 Calorie Bike Erg (or 8/6 Calorie Air Bike)
5 Double Dumbbell Clean and Push Press (light)
Target time each set: 2:30–3:30
Time cap each set: 4:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x 90/90 Rotations
2x 10 Reverse Leg Raises (each side)
2 Minute Bench Stretch for Lats
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.
90/90 Rotations
Reverse Leg Raises
Bench Stretch for Lats