Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Banded 7’s
-into-
8:00 AMRAP
1:00 Ski (or Row
5 Single Arm Dumbbell Bench (each)
5 Alternating Single Arm Bent Over Dumbbells Rows (each)
10 Deadbugs
2. Workout Prep
2 sets:
Set 1
5/4 Calorie Ski (Or Row)
4 Dumbbell Bench
Set 2
5/4 Calorie Ski (Or Row)
Workout
Erie Canal (2 Rounds for time)
Freedom (RX’d)
21-15-9-9
Calorie Ski OR Row
Dumbbell Bench Press (2×35/25)
-rest 5:00-
21-15-9-9
Calorie Ski or Row
Bench Press (95/55)
*Female Calories: 16-12-8-8
(KG conv: 15/10 DBs, 42.5/25 Barbell)
Independence
16-12-8-8 Calorie Ski OR Row
21-15-9-9 Dumbbell Bench Press (2×25/15)
-rest 5:00-
16-12-8-8 Calorie Ski or Row
21-15-9-9 Bench Press (75/45)
(Female Calories: 12-10-6-6)
(KG conv: 10/7.5 DBs, 35/20 Barbell)
Liberty
2 sets
10-8-6-6
Calorie Ski OR Row
Dumbbell Bench Press (light)
-rest 5:00 between sets-
(Female Calories: 8-6-4-4)
Target time each set:
First part: 6:00-8:00
Second part: 5:00-7:00
Time cap each set: 10:00
Strength/Accessory
Mayhem Mini-Pump – Upper Body Anterior (Checkmark)
3-4 Rounds
10 Resistance Band Chest Fly – High to Low @moderate weight –maintain quality RPE 7
-rest 30 seconds-
15 Barbell Drag Curls @ moderate weight – maintain quality RPE 7
-rest 1 minute 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.
Resistance Band Chest Fly High to Low
Barbell Drag Curls
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
2x 10 Open Book
15x Bootstrappers
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.
Dorsiflexion Matrix
Open Book
Bootstrappers