Crossfit Lillington – A Mayhem Affiliate
Workout Option 1
Rubbin’ is Racin (Time)
Freedom (RX’d)
5 rounds:
20/16 Calorie Row
15 GHD Sit Ups
Independence
5 rounds:
16/13 Calorie Row
12 GHD Sit Ups + 6in Riser
Liberty
5 rounds:
12/10 Calorie Row
15 Sit Ups
Target Time: 10:00-12:00
Time Cap: 15:00
Workout Option 2
Recovery Workout (Distance)
Recovery Workout
*If feeling good and wanting to work:
4 Sets
5:00 @20 Min TT Pace
1:00 Recovery Spin (Damper 2/easy)
-Then-
20 Min Cool Down (Damper 2/easy)
*If needing recovery:
40 Min Zone 2 with nasal breathing
-Then-
Yoga Flow
Sub Air Bike, Row, or Run at similiar efforts, if needed.
Yoga Flow
Workout Option 3
Mayhem Racing (Time)
Warm-up:
AMRAP8
200m Row
10 Push-ups
10 Air Squats
50m Farmer Carry (light DBs or KBs)
Strength/Accessory:
6 sets, with a new set every 2 minutes:
6 Double Dumbbell Push Press
Immediately after each set, perform a 25m Double Dumbbell Front Rack Carry (using the same dumbbells)
Build gradually to a heavy set with good form
Pre-Workout:
200m Row
25m Farmer Carry
5 Burpees Over Rower
Workout:
5 Rounds for Time:
300m Row
50m Farmer Carry (moderate–heavy, unbroken if possible)
10 Burpee Over Rower
Rest 1:00 between rounds