Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
30-second Jump Rope
10 Roll and Reach
3 Inchworms
3 Snatch Deadlifts
3 Hang Muscle Snatch
3 Overhead Squats
3 Squat Snatch
-PVC to Empty Bar-
2. Workout Prep
3 sets:
10 Double Unders
2 Squat Snatches (build in weight)
Gymnastics
Gymnastics: Handstand Push Ups (5 Rounds for reps)
5 rounds of 90 seconds of work followed by 90 seconds of rest (15 minutes total)
Level 1: Buy in of 30 single unders into Max unbroken push-ups with hands on a box
Level 2: Buy in of 30 double unders into Max unbroken box handstand push-ups
Level 3: Buy in of 50 double unders into Max unbroken strict handstand push-ups
The sets of push-ups are unbroken. Work until you have to break the set, or cap at 90 seconds if you don’t need to break.
Workout
Times Union Center (Weight)
Freedom (RX’d)
Every 1:30 (8 sets)
50 Double Unders
4 Squat Snatches (50-60%)
Independence
Every 1:30 (8 sets)
35 Double Unders
4 Squat Snatches (50-60%)
Liberty
Every 1:30 (8 sets)
50 Single Unders
8 Dumbbell Snatches (light)
Target Time: 45-60 seconds
Time Cap each set: 1:10
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x Scorpion Kicks (each side)
1 Minute Ring Lat Stretch
1-2 minute Squat Rack Pec Minor
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.
Scorpion Kicks
Ring Lat Stretch
Squat Rack Pec Minor