Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm Up
-into-
8:00 AMRAP
30-second Ski/Bike (alternate rounds)
5 Scap Pull Ups
3 Kipping Pull Ups
10 Glute Bridges
8 Box Step Ups
3 Back Squats (empty bar-build across sets)
2. Strength
Build to a 1RM in 5-6 working sets (12:00-15:00)
Post: 3 sets of 5-8 Weighted Pull Ups (or challenging banded strict)
3. Workout Prep
Set 1:
5/4 Calorie Ski
3 Chest to Bar
2 Burpee Box Jump Overs
Set 2:
5/4 Calorie Bike Erg
2 Bar Muscle Ups
2 Burpee Box Jump Overs
Strength/Accessory
Back Squat
Back Squat: Build to a 1RM in 5-6 working sets
(15 minutes to complete)
Strict Weighted Pull Up
After the heavy Back Squat is complete, perform:
3 sets of 5-8 Weighted Strict Pull Ups (or challenging banded strict)
-rest 60–90 seconds between sets-
Workout
Throttle Up/Hammer Down (2 Rounds for time)
Freedom (RX’d)
35/28 Calorie Ski (or Row)
28 Chest to Bar Pull-ups
24 Burpee Box Jump Overs (24/20)
@10:00
35/28 Calorie Bike Erg (or Air Bike)
14 Bar Muscle Ups
24 Burpee Box Jump Overs (24/20)
Independence
30/24 Calorie Ski (or Row)
20 Chest to Bar Pull-ups
24 Burpee Box Jump Overs (20)
@10:00
30/24 Calorie Bike Erg (or Air Bike)
20 Chest to Bar Pull-ups
24 Burpee Box Jump Overs (20)
Liberty
25/20 Calorie Ski
20 Jumping Pull Ups
15 Up Downs + Box Step Ups (20/16)
@10:00
25/20 Calorie Bike Erg (or Air Bike)
20 Ring Rows
15 Up Downs + Box Step Ups (20/16)
Target time each set: 6:00-8:00
Time cap each set: 8:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-2 Minute Pec Stretch
1 Minute Ring Lat Stretch
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.
Pec Stretch
Ring Lat Stretch