Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7s
-into-
10:00 AMRAP
1:00 Row
5 Kip Swings
10 Ring Rows
10-second Handstand Hold (Or 3 Inchworms)
2. Workout Prep
2 sets:
100m Row (build in pace)
1 Bar Muscle Up
10ft Handstand Walk
Gymnastics
Gymnastics Skill Session (Checkmark)
Today we’re taking 10 minutes to work on form/efficiency and warm-up for the workout ahead. Break into small groups based on ability and practice at the appropriate level below.
Level 1: Kip Swings and Jumping Pull Ups
Level 2: Kip Swings and Jumping Bar Muscle Ups
Level 3: Box Bar Muscle Ups OR Chest to Bar Pull Ups
Level 4: Bar Muscle Ups
Advanced athletes can alternatively choose to practice Strict Bar Muscle Ups or Pullovers.
Workout
Pit Now! (5 Rounds for time)
Freedom (RX’d)
Every 5:00 (5 sets)
500/450m Row
7 Bar Muscle Ups
25ft Handstand Walk (or 2 Wall Walks)
Independence
Every 5:00 (5 sets)
500/450m Row
5 Bar Muscle Ups (or 10 Chest to Bar)
25ft Handstand Walk (or 2 Wall Walks)
Liberty
Every 5:00 (5 sets)
400/375m Row
8 Jumping Pull Ups
25ft Bear Crawl
Target time each set: 3:00-3:45
Time cap each set: 4:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Reverse Leg Raises (each side)
1 Minute Band Wrist Mobilization
2x 10 Seated External Rotations
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.
Reverse Leg Raises
Band Wrist Mobilization
Seated External Rotations