Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Banded 7s
-into-
10:00 AMRAP
1:00 Air Bike
5 Single Arm Dumbbell Hang Upright Row (each)
5 Single Arm Dumbbell Bench (each)
10 Deadbugs
10 Roll and Reach
2. Workout Prep
3 sets:
5/4 Calorie Air Bike
3 Hang Dumbbell Power Cleans
3 Dumbbell Bench Press
Workout
Hammer Down (Time)
Freedom (RX’d)
Teams of 2
100/80 Calorie Air Bike
150 Dumbbell Hang Power Cleans (50s/35s)
150 Dumbbell Bench Press (50s/35s)
100/80 Calorie Air Bike
(KG conv: 22.5/15 DBs)
Independence
Teams of 2
80/65 Calorie Air Bike
150 Dumbbell Hang Power Cleans (35s/25s)
150 Dumbbell Bench Press (35s/25s)
80/65 Calorie Air Bike
(KG conv: 15/10 DBs)
Liberty
Teams of 2
60/48 Calorie Air Bike
100 Dumbbell Hang Power Cleans (light)
100 Dumbbell Bench Press (light)
60/48 Calorie Air Bike
Target time: 20:00-25:00
Time cap: 30:00
Strength/Accessory
Core Work: (Checkmark)
4 sets:
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
-rest 30 seconds-
15 Standing Banded Pallof Press (each side)
-rest 30 seconds-
5 Plank Clock Walks (5 Left/5 Right)
-rest 2 minutes b/t 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.
Single Arm KB Situp
Standing Banded Pallof Press
Plank Clock Walk