Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hinshaw Warm Up
-into-
3 sets:
10 Roll and Reach
10 Deadbugs
10 Single Arm Dumbbell Suitcase Deadlifts (each)
2. Workout Prep
3 set:
50m Run (build in pace)
3 Deadlifts (build in weight)
Workout
Bristol Night Race (AMRAP – Rounds and Reps)
Freedom (RX’d)
20:00 AMRAP
200m Run
5-10-15-20….
Deadlifts (185/125)
(KG conv: 85/57.5 DL)
* For scoring your final round, the 200m Run counts as 2 reps (each rep is 100m)
Independence
20:00 AMRAP
200m Run
5-10-15-20….
Deadlifts (155/105)
(KG conv: 70/47.5 DL)
Liberty
20:00 AMRAP
200m Run
5-10-15-20….
Dumbbell Deadlifts (light)
Target number of Rounds: 7+ Rounds (Round of 35 Deadlifts)
Minimum number of Rounds before scaling: 5 Rounds (Round of 25 Deadlifts)
Strength/Accessory
Mayhem Mini-Pump – Glutes (Checkmark)
3-4 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7 (Or 15 Supermans)
-rest 1 minute between 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.
Weighted Hip Thrusts
GHD Hip Raise/Extension
Supermans
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Minute Bench Stretch for Lats
1 Minute Forearm Stretch
10x 5 Second Cobra
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.
Bench Stretch for Lats
Forearm Stretch
Cobra