Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
30-second Bike (easy)
10 Birddogs
5 Dumbbell Deadlifts (building across)
50ft Dumbbell Farmer Carry (building across)
5 Pike Push Ups
2. Workout Prep
2 sets:
5/4 Calorie Bike (at workout pace)
10ft Dumbbell Farmer Carry (at workout weight)
3 Hand Release Push Ups
Gymnastics
Gymnastics – Pressing (Week 1) (AMRAP – Reps)
Pressing Test Day:
Level 1: Complete max effort wall walks [to your comfort level] within 2 minutes.
Level 2: Complete max effort kipping handstand push-ups within 2 minutes.
Level 3: Complete max effort strict wall facing handstand push-ups within 2 minutes.
Make sure you save these numbers so you can use them throughout the cycle.
Workout
Going Dark (Time)
Freedom (RX’d)
50/40 Calorie Air Bike
200ft Farmer Carry (70s/50s)
50 Hand Release Push Ups
200ft Farmers Carry (70s/50s)
50/40 Calorie Air Bike
(KG conv: 32.5/22.5 DBs)
Independence
40/32 Calorie Air Bike
200ft Farmer Carry (50s/35s)
40 Hand Release Push Ups
200ft Farmers Carry (50s/35s)
40/32 Calorie Air Bike
(KG conv: 22.5/15 DBs)
Liberty
30/24 Calorie Air Bike
100ft Farmer Carry (light)
20 Dumbbell Bench (light)
100ft Farmers Carry (light)
30/24 Calorie Air Bike
Target time: 14:00-16:00
Time cap: 18:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
1 Minute Forearm Smash
2x 10 Seated External Rotations each side
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.
Couch Stretch
Forearm Smash
Seated External Rotations