Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
1:00 Machine
5 Roll and Reach
3 Inchworms
3 Hang Muscle Cleans (empty bar)
3 Power Cleans (empty bar)
10 Alternating V-Ups
2. Workout Prep
3 sets:
3 Power Cleans (build in weight)
3 GHDs
Workout
Earnhardt (3 Rounds for time)
Freedom (RX’d)
3 Sets
3 Rounds
10 Power Cleans (115/85)
12 GHDs (or V-Ups)
–rest 3:00 between sets-
(KG conv: 52.5/37.5 PC)
Independence
3 Sets
3 Rounds
10 Power Cleans (95/65)
10 GHDs (or V-Ups)
–rest 3:00 between sets-
(KG conv: 42.5/30 PC)
Liberty
3 Sets
3 Rounds
8 Dumbbell Power Cleans (light)
12 Sit Ups
–rest 3:00 between sets-
Target time each set: 4:00-6:00
Time cap each set: 7:00
Strength/Accessory
Mayhem Mini-Pump – Upper Body Posterior (Checkmark)
3 Rounds
12 Double DB Prone Row @ moderate weight – maintain quality RPE 7
12 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
-Rest 2 min b/t rounds-
Double DB Prone Row
Inverted Skull Crusher
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
45 Second Supine Twists
1 Minute Forearm Smash
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.
Supine Twists
Forearm Smash