Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
30-second Air Bike
10 Glute bridges
4 World’s greatest stretch (total)
10 Walking Lunge Steps
2. Workout Prep
2 sets:
5/4 Calorie Air Bike (built-in pace)
10ft Dumbbell Walking Lunge (build in weight)
Workout
Wapiti (3 Rounds for time)
Freedom (RX’d)
3 sets:
30/24 Calorie Air Bike
100ft Dumbbell Walking Lunge (50s/35s)
-rest 3:00 between sets-
(KG conv: 22.5/15 DBs)
Independence
3 sets:
25/20 Calorie Air Bike
100ft Dumbbell Walking Lunge (35s/25s)
-rest 3:00 between sets-
(KG conv: 15/10 DBs)
Liberty
3 sets:
20/16 Calorie Air Bike
50ft Single Dumbbell Walking Lunge (light)
-rest 3:00 between sets-
Target time each set: 4:00-5:00
Time cap each set: 6:00
Overall time cap: 24:00
Strength/Accessory
Sandbag Hold (Weight)
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
Quad Foam Rolling
20x Shoo the Cat
2x 15 Adductor Rockbacks
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.
Shoo the Cat
Adductor Rockbacks
Quad Foam Rolling