Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Banded 7s
-into-
6:00 AMRAP
20 Single Unders
3 Inchworms
10 Banded Good Mornings
10 Walking Lunge Steps
5 Crush Grip Strict Press
2. Strength
Split Jerk Footwork Drill (3×5 each side)
Jerk Dip + Pause Jerk (3×2 @ light weight, 40-50%)
-Focus: Stability, timing, and crisp foot transition-
3. Workout Prep
2 sets
1 Wall Walk
3 Single Arm Dumbbell Shoulder to Overhead (each, build in weight)
5 Crossover Singles
3 Toes to Bar
Strength/Accessory
Jerk Dip + Pause Jerk (Weightlifting Variable Reps & Sets)
Warm Up: Split Jerk Footwork Drill (3×5 each side)
-into-
Strength: Jerk Dip + Pause Jerk (3×2 @ light weight, 40-50%)
Focus: Stability, timing, and crisp foot transition
Workout
All Crossed Up (Time)
Freedom (RX’d)
15 Wall Walks
10 Dumbbell Shoulder to Overhead (70/50)(OR 15 at 50/35)
30 Crossover Single Unders
30 Toes to Bar
30 Crossover Single Unders
10 Dumbbell Shoulder to Overhead (70/50)(OR 15 at 50/35)
30 Crossover Single Unders
30 Toes to Bar
30 Crossover Single Unders
10 Dumbbell Shoulder to Overhead (70/50)(OR 15 at 50/35)
(KG conv: 32.5/22.5 OR 22.5/15)
Independence
10 Wall Walks
10 Dumbbell Shoulder to Overhead (50/35)
30 Double Unders
30 Toes to Bar
30 Double Unders
10 Dumbbell Shoulder to Overhead (50/35)
30 Double Unders
30 Toes to Bar
30 Double Unders
10 Dumbbell Shoulder to Overhead (50/35)
(KG conv: 22.5/15)
Liberty
10 Inchworms
10 Dumbbell Shoulder to Overhead (light)
30 Single Unders
30 Hanging Knee Raises
30 Single Unders
10 Dumbbell Shoulder to Overhead (light)
30 Single Unders
30 Hanging Knee Raises
30 Single Unders
10 Dumbbell Shoulder to Overhead (light)
Target time: 9:00-11:00
Time cap: 15:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Posterior Shoulder Smash
1 Minute Calf Foam Rolling
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.
Posterior Shoulder Smash
Calf Foam Rolling