Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm Up
-into-
8:00 AMRAP
10 Box Step Up
2 Box Jumps
10 Deadbugs
3 Front Squats (empty bar)
2. Strength
15:00 to Find
1RM Front Squat + Max Height Box Jump (build across sets)
3. Workout Prep
2 sets:
5/4 Calorie Row
2 Box Jump Overs
4 Sit Ups
Strength/Accessory
Front Squat
15:00 to Find
1RM Front Squat + Max Height Box Jump (build across sets)
Max Height Box Jump (Distance)
Max Height Box Jump
Workout
White-Tail (AMRAP – Rounds and Reps)
Freedom (RX’d)
4 Sets:
5:00 AMRAP
12/10 Calorie Row
12 Box Jump Overs (24/20)
12 Sit Ups
-rest 1:00 between sets-
* Pick up where you left off each round for one total score
Independence
4 Sets:
5:00 AMRAP
10/8 Calorie Row
10 Box Jump Overs (24/20)
10 Sit Ups
-rest 1:00 between sets-
Liberty
4 Sets:
5:00 AMRAP
8/6 Calorie Row
8 Box Step Ups (24/20)
8 Sit Ups
-rest 1:00 between sets-
Target number of Rounds each set: 3+ Rounds
Minimum number of reps before scaling: 2.5 Rounds
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Reverse Leg Raises (each side)
1 Minute QL Stretch
1 Minute Calf Foam Rolling
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.
Reverse Leg Raises
QL Stretch
Calf Foam Rolling