Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo
-into-
6:00 AMRAP
30-second Air Bike
25ft Walking Lunge
6 Box Step Overs
2. Workout Prep
2 sets:
Set 1:
5/4 Calorie Air Bike
10ft Dumbbell Walking Lunge
Set 2:
5/4 Calorie Air Bike
4 Dumbbell Box Step Overs
Skill Work
Jump Rope Skill Session (Checkmark)
Let’s take 5 minutes to practice and improve on one of the following. Break into small groups based on ability and practice together.
Level 1: Single Unders
Level 2: Double Unders
Level 3: Crossover Single Unders
Level 4: Crossover Double Unders
Workout
The Intimidator (3 Rounds for time)
Freedom (RX’d)
@0:00
21-15-9 Calorie Air Bike (Females: 16-12-8)
*50ft Dumbbell Front Rack Lunge (50s/35s) after each set
@10:00
21-15-9 Calorie Air Bike (Females: 16-12-8)
10 Dumbbell Box Step Overs after each set (50s/35s) (20)
@20:00
21-15-9 Calorie Air Bike (Females: 16-12-8)
*50ft Dumbbell Front Rack Lunge (50s/35s) after each set
(KG conv: 22.5/15 DBs, 15 meters)
Independence
@0:00
16-12-8 Calorie Air Bike (Females: 14-10-6)
50ft Dumbbell Front Rack Lunge (35s/25s) after each set
@10:00
16-12-8 Calorie Air Bike (Females: 14-10-6)
10 Dumbbell Box Step Overs after each set (35s/25s)(20)
@20:00
16-12-8 Calorie Air Bike (Females: 14-10-6)
50ft Dumbbell Front Rack Lunge (35s/25s) after each set
(KG conv: 15/10 DBs, 15 meters)
Liberty
@0:00
12-9-6 Calorie Air Bike (Females: 9-7-5)
25ft Single Dumbbell Lunge (light) after each set
@10:00
12-9-6 Calorie Air Bike (Females: 9-7-5)
10 Single Dumbbell Box Step Ups after each set (light)(20)
@20:00
12-9-6 Calorie Air Bike (Females: 9-7-5)
25ft Single Dumbbell Lunge (light) after each set
(KG conv: 8 meters)
Target time each set: 6:00-8:00
Time cap each set: 8:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
15x Bootstrappers
1 Minute Posterior Hip 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.
Couch Stretch
Bootstrappers
Posterior Hip Stretch