Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
10 Banded Pass Throughs
5 Worlds Greatest Stretch (each)
-into-
7:00 AMRAP
3 Snatch Deadlifts
3 High Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squats
3 Squat Snatch
(PVC–Empty Barbell)
2. Strength
Snatch: Build to a 1RM in 5-6 working sets (12:00-15:00)
Post: 3 sets of 8 Bent Over Barbell Rows
3. Workout Prep
3 set:
50ft Run (build in pace)
3 Power Snatch (build in weight)
Strength/Accessory
Snatch
Snatch: Build to a 1RM in 5-6 working sets
(15 minutes to complete)
** If you found a Snatch 1RM at the end of our last strength cycle, instead perform:
EMOM8
1 rep @75-80% of Snatch 1RM
Bent Over Barbell Row (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
Focus: With a double overhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.
After the snatch is complete, perform:
3 sets of 8 Bent Over Barbell Rows
Workout
Running Isabel (Time)
Freedom (RX’d)
5 Rounds
200ft Run
6 Power Snatches (135/95)
(KG conv: 60/42.5 PS)
Independence
5 Rounds
200ft Run
6 Power Snatches (115/85)
(KG conv: 52.5/37.5 PS)
Liberty
5 Rounds
200ft Run
12 Alternating Dumbbell Snatches (light)
Target time: 3:30-5:00
Time cap: 7:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Minute Bench Stretch for Lats
1 Minute Dorsiflexion Matrix
1 Minute Band Wrist Mobilization
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.
Dorsiflexion Matrix
Band Wrist Mobilization