Crossfit Lillington – A Mayhem Affiliate
Workout Option 1
New York (Time)
Freedom (RX’d)
150 Single Unders
30 Hang Dumbbell Clean and Jerk (50/35)
100 Double Unders
30 Hang Dumbbell Clean and Jerk (50/35)
50 Crossovers
(KG conv: 22.5/15 DBs)
Independence
100 Single Unders
30 Hang Dumbbell Clean and Jerk (35/25)
60 Double Unders
30 Hang Dumbbell Clean and Jerk (35/25)
40 Crossovers
(KG conv: 15/10 DBs)
Liberty
150 Single Unders
30 Kettlebell Swings (light)
100 Single Unders
30 Kettlebell Swings (light)
50 Single Unders
Target TIme: 8-10 Minutes
Time Cap: 14 minutes
Workout Option 2
Machine Workout (Distance)
Machine Workout
2 Sets
2 Min at RPE3
45 Sec at RPE8
-30 Sec Rest-
45 Sec at RPE8
-1 Min Rest-
2.5 Min at RPE3
45 Sec at RPE8
-30 Sec Rest-
45 Sec at RPE8
-1 Min Rest-
3 Min at RPE3
45 Sec at RPE8
-30 Sec Rest-
45 Sec at RPE8
-1 Min Rest-
3.5 Min at RPE3
45 Sec at RPE8
-30 Sec Rest-
45 Sec at RPE8
*Rest 5 minutes between sets.
Workout Option 3
Mayhem Racing (Time)
Warm-up:
2 Rounds
400m Ski in Round 1 / 400m Run in Round 2
10 Bootstrappers (Air Squat holding feet)
10 Kettlebell Deadlifts (light)
10 Scap Pull-ups
10 Alternating V-ups
Accessory:
3 Sets
8 Double DB Romanian Deadlifts with a 3 second negative
5 Negative Pull-ups (as slow as possible)
:30 Hollow Hold
Rest 1 minute between sets
Pre-Workout:
100m Ski
10 Kettlebell Swings
8 Sit-ups
6 Burpees
Workout:
For Time
Buy-In: 1000m Ski
Then 3 Rounds of
20 Air Squats
20 Kettlebell Swings (53/35)
20 Sit-Ups
20 Burpees
Cash-Out: 1000m Run