Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm Up
-into-
8:00 AMRAP
1:00 Machine
5 Kip Swings
5 Hanging Knee Raises
5 Inchworms
5 Dynamic Squat Stretches
2. Workout Prep
2 sets:
3 Toes to Bar
5 Air Squats
Gymnastics
Gymnastics: Testing Day! (2 Rounds for reps)
Testing Day! Take 10 minutes to prepare with a few smaller, warm-up sets and then…
On a running clock:
Level 1:
0-2 minutes: Max effort Box Handstand Push Ups OR scale to push-ups on the floor or hands on a box/elevated surface
2-4 minutes: REST
4-6 minutes: Max effort Box Handstand Plate Walks OR scale to Plank Shoulder Taps
Level 2:
0-2 minutes: Max effort strict handstand push-up to floor or kipping handstand push-ups [if you have at least 1-2 strict handstand push-ups]
2-4 minutes: REST
4-6 minutes: Max effort Handstand Walking OR max wall walks
Level 3:
0-2 minutes: Max effort deficit kipping handstand push-ups [2 in deficit]
2-4 minutes: REST
4-6 minutes: Max effort Handstand Walking
Score is both max attempts. They are max reps within the two minute window, and do not need to be done unbroken. For the handstand walk, every 5ft = 1 rep.
Workout
Roe (Time)
Freedom (RX’d)
25-20-15-10-5 Toes to Bar
50-40-30-20-10 Air Squats
Independence
20-15-10-5-5 Toes to Bar
40-30-20-10-10 Air Squats
Liberty
20-15-10-5-5
Hanging Knee Raises
Air Squats
Target time: 10:00-12:00
Time cap: 15:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
10x 5 Second Cobra
2x 15 Side Lying Rotations (each side)
1 Minute Band Biceps Stretch
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.
Cobra
Side Lying Rotations
Band Biceps Stretch