Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength
15:00 to Find
1RM Squat Snatch (build across sets)
3. Workout Prep
3 sets:
2 Power Snatch (build in weight)
2 Clean and Jerks (build in weight)
Set 1: 5 Pull Ups
Set 2: 3 Chest to Bar
Set 3 1 Bar Muscle Ups
Strength/Accessory
Snatch
15:00 to Find
1RM Squat Snatch (build across sets)
Workout
Mule Deer (Time)
Freedom (RX’d)
400m Run
20 Bar Muscle Ups
400m Run
20 Power Snatch (135/95)
400m Run
20 Clean and Jerks (135/95)
400m Run
(KG conv: 60/42.5 C&J)
Independence
400m Run
15 Bar Muscle Ups
400m Run
20 Power Snatch (115/85)
400m Run
20 Clean and Jerks (115/85)
400m Run
(KG conv: 52.5/37.5 C&J)
Liberty
200m Run
20 Jumping Pull Ups
200m Run
20 Dumbbell Snatch (light)
200m Run
20 Dumbbell Clean and Jerks (light)
200m Run
Target time: 14:00-16:00
Time cap: 20:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
1 Minute Seated Biceps Stretch
2x 30 Second Pigeon Stretch Drops
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
Seated Biceps Stretch
Pigeon Stretch Drops