Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo + Banded 7s
-into-
8:00 AMRAP
45-second Machine
4 Front Squats (empty bar)
4 Push Press (empty bar)
2 Thrusters (empty bar)
4 Up Downs over the Bar
2. Workout Prep
2 sets:
2 Thrusters (built-in weight)
2 Burpee Over Bar
Workout
Bubba (8 Rounds for time)
Freedom (RX’d)
8 Sets
8 Thrusters (95/65)
8 Burpee Over Bar
-rest 1:1 between sets-
(KG conv: 42.5/30 Thrusters)
Independence
8 Sets
8 Thrusters (75/55)
8 Burpee Over Bar
-rest 1:1 between sets-
(KG conv: 35/25 Thrusters)
Liberty
8 Sets
8 Dumbbell Thrusters (light)
8 Up Downs
-rest 1:1 between sets-
Target time each set: sub 1:00
Time cap each set: 1:30
Strength/Accessory
Accessory (Time)
Accumulate 3:00 minutes of each:
Dead Hang Hold on pull up bar
Handstand Hold against wall
You can rotate between the two movements as often as needed. Track times separately and accumulate 3 minutes in each position. Score is total clock time at finish.
There is a 12 minute time cap.
Scaling options:
Double Dumbbell/Kettlebell Farmer Carry Hold
Plank Hold or Knee Plank Hold
You can also scale down to accumulating 2 minutes instead of 3.
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x 90/90 Rotations
2x 1 Minute Band Tricep Stretch
2x 1 Minute Quad Foam Rolling
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.
90/90 Rotations
Band Tricep Stretch
Quad Foam Rolling