Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Machine
-into-
8:00 AMRAP
10 Banded Good Mornings
10 Deadbugs
5 Kip Swings
10 Single Arm Dumbbell Suitcase Deadlifts (each)
5 Tuck Jumps
2. Strength
15:00 to Find
1RM Deadlift + Max Distance Broad Jump (build across sets)
3. Workout Prep
3 sets:
2 Deadlifts
3 Toes to Bar
10ft Handstand Walk (Or 1 Wall Walk)
Set 1: 3 Pull Ups
Set 2: 2 Chest to Bar
Set 3: 1 Muscle Up
Strength/Accessory
Deadlift
15:00 to Find
1RM Deadlift + Max Distance Broad Jump (build across sets)
Broad Jump (Distance)
Record distance of best jump
Workout
1777 (Time)
Freedom (RX’d)
3 Rounds
8 Toes to Bar
8 Deadlifts (185/125)
25ft Handstand Walk (Or 2 Wall Walks)
-straight into-
2 Rounds
12 Toes to Bar
12 Deadlifts (185/125)
25ft Handstand Walk (Or 2 Wall Walks)
-straight into-
16 Ring Muscle Ups (Or 32 Chest to Bar Pull Ups)
(KG conv: 85/57.5 DL)
Independence
3 Rounds
6 Toes to Bar
8 Deadlifts (155/105)
25ft Handstand Walk (Or 2 Wall Walks)
-straight into-
2 Rounds
10 Toes to Bar
12 Deadlifts (155/105)
25ft Handstand Walk (Or 2 Wall Walks)
-straight into-
12 Ring Muscle Ups (Or 24 Chest to Bar Pull Ups)
(KG conv: 70/47.5 DL)
Liberty
3 Rounds
8 Hanging Knee Raises
8 Dumbbell Deadlifts (light)
25ft Bear Crawl
-straight into-
2 Rounds
10 Hanging Knee Raises
10 Dumbbell Deadlifts (light)
25ft Bear Crawl
-straight into-
16 Jumping Pull Ups
Target time: 11:00-13:00 minutes
Time cap: 16:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Forearm Smash
1 Minute Cat Cow
2x 10 Down Dog
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.
Forearm Smash
Cat Cow
Down Dog