Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
5 Dynamic Squat Stretches
10 Deadbugs
10 Glute Bridges
5 Inchworms
5 Dumbbell Suitcase Deadlifts (each)
5 Single Arm Dumbbell Thrusters (each)
2. Strength
Deadlift: Build to a 1RM in 5-6 working sets (12:00-15:00)
Post: 3 sets of 6–8 Dumbbell Z-Press
3. Workout Prep
3 sets:
3 Thrusters (build in weight)
1 Rope Climb (halfway)
10ft Overhead Walking Lunge (build in weight)
Strength/Accessory
Deadlift
Deadlift: Build to a 1RM in 5-6 working sets
(15 minutes to complete)
** If you found a Deadlift 1RM at the end of our last strength cycle, instead perform:
3-4 sets of 3 reps @ 80-85%
Dumbbell Z Press
Seated Double Dumbbell Z Press
After the heavy deadlift is complete, perform:
3 sets of 6–8 Dumbbell Z-Press
Workout
Atlas (Time)
Freedom (RX’d)
9-15-21
Thrusters (95/65)
3 Rope Climbs (15ft) after each set (or 9 Strict Pull Ups)
-into-
100ft Overhead Walking Lunge (95/65)
(KG conv: 42.5/30)
Independence
9-15-21
Thrusters (75/55)
2 Rope Climbs (15ft) after each set (or 6 Strict Pull Ups)
-into-
100ft Overhead Walking Lunge (75/55)
(KG conv: 35/25)
Liberty
9-15-21
Dumbbell Thrusters (light)
3 Zombie Rope Climbs after each set
-into-
100ft Single Dumbbell Walking Lunge (light)
Target time: 7:00-9:00
Time cap: 12:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 30 Second Pigeon Stretch Drops
1 Minute Barbell Forearm 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.
Pigeon Stretch Drops
Barbell Forearm Stretch