Crossfit Lillington – A Mayhem Affiliate
Workout Option 1
Axis (8 Rounds for time)
Freedom (RX’d)
Every 2:00 (8 sets)
12 Box Jump Overs (24/20)
16 Wall Ball Sit Ups (20/14)
(KG conv: 9/6 WB)
Independence
Every 2:00 (8 sets)
12 Box Jump Overs (20/16)
16 Wall Ball Sit Ups (14/10)
(KG conv: 6/4 WB)
Liberty
Every 2:00 (8 sets)
12 Box Step Ups (20/16)
16 Sit Ups
Target Time Each set: 50-60 seconds
Time Cap Each Set: 75 seconds
Workout Option 2
Recovery Workout (Distance)
Recovery Workout
*If feeling good and wanting to work:
4 Sets on a Bike Erg
5:00 at your 20 minute Threshold Pace (max pace you could hold for 20 minutes)
2:00 Recovery Spin (Damper 2, easy pace)
-Then-
20 Min Cool Down (Damper 2, easy pace)
*If needing recovery:
40 Minutes at Zone 2 (easy) pace with nasal breathing
-Then-
Yoga Flow
Sub Air Bike, Row, or Run at similiar efforts, if needed.
Yoga Flow
Workout Option 3
Mayhem Racing (Time)
Warm-up:
2 Rounds at a moderate pace:
12 Calorie Row
10 Air Squats
8 Lunges (bodyweight, alternating)
6 Empty Bar Shoulder Press
4 Burpees
Strength/Accessory:
12 minutes to build to a heavy 5 rep strict press
2 minute rest
Set 1: max unbroken reps with an empty barbell
2 minute rest
Set 2: max unbroken reps with an empty barbell
Pre-Workout:
10 Wall Balls
6 Sandbag Lunges
4 Burpee Over Sandbag
100m Jog
10-second row sprint (to get your heart rate up)
Workout:
Teams of 2
2000m Row (shared)
– Then –
3 Rounds each of:
30 Wall Balls
20 Sandbag Lunges
10 Burpee Over Sandbag
(Partner one completes a full round then rests while partner 2 completes a round)
– Then –
1000m Run together