Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Row
-into-
10:00 AMRAP
10 Roll and Reach
10 Deadbugs
5 Push Ups
5 Dumbbell Hang Snatch (light)
50m Jog
2. Workout Prep
2 sets:
100m Row (build in pace)
2 Devils Press
50m Run (build in pace)
Workout
Fallow (5 Rounds for time)
Freedom (RX’d)
Teams of 2
Every 6:00 (5 sets)
Partner 1:
500/400m Row
Partner 2:
10 Devils Press (35s/25s)
100m Run
*Switch when both are completed
(KG conv: 15/10 DBs)
Independence
Teams of 2
Every 6:00 (5 sets)
Partner 1:
400/350m Row
Partner 2:
10 Devils Press (25s/15s)
100m Run
Switch when both are completed
(KG conv: 10/7.5 DBs)
Liberty
Teams of 2
Every 6:00 (5 sets)
Partner 1:
300/250m Row
Partner 2:
8 Dumbbell Clean and Jerks (light)
50m Run
Switch when both are completed
Target time each set: 4:00-5:00
Time cap each set: 5:00
Strength/Accessory
Mayhem Mini-Pump – Arms (Checkmark)
4 rounds:
10 Tempo Pushups @ moderate weight RPE 7
-rest 30 seconds-
10 Chin-Ups @ moderate weight RPE 7
-rest 30 seconds-
10 Standing Tricep DB French Press @ moderate weight RPE 7
-rest 30 seconds-
10 Barbell Drag Curls @ moderate weight RPE 7
-rest 2 minutes b/t rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
Tempo Pushups
Chin Ups
Barbell Drag Curls
Standing Tricep DB French Press