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)
3 Kip Swings + 2 Pull Ups
2. Strength
Deadlift (Wave 1):
Deficit Deadlift (2-3in)
2 sets:
3 @70%
2 @80%
1 @85%
Post: 3 sets of 10 Incline Dumbbell Bench Press (or 10 Landmine Presses)
3. Workout Prep
2 sets:
4/3 Calorie Air Bike
2 Toes to Bar
2 Pull Ups
2 Chest to Bar
Strength/Accessory
Deficit Deadlift (Weightlifting Variable Reps & Sets)
Perform deficit deadlifts on a 2-inch riser
Deadlift (Wave 1):
Deficit Deadlift (2-3 in)
2 sets:
3 @70%
2 @80%
1 @85%
* Rest 60-90 seconds between sets
Post: 3 sets of 10 Incline Dumbbell Bench Press
* Rest 60-90 seconds between sets
Dumbbell Incline Bench Press (Weightlifting Variable Reps & Sets)
3 sets:
10 Incline Dumbbell Bench Press (Or 10 landmine Presses)
Workout
Ignition Point (AMRAP – Rounds and Reps)
Freedom (RX’d)
12:00 AMRAP
12/10 Calorie Air Bike
5 Toes to Bar
4 Pull Ups
3 Chest to Bar
Independence
12:00 AMRAP
10/8 Calorie Air Bike
4 Toes to Bar
3 Pull Ups
2 Chest to Bar
Liberty
12:00 AMRAP
8/7 Calorie Air Bike
5 Hanging Knee Raises
5 Jumping Pull ups
Target number of Rounds: 6+
Minimum number of Rounds before scaling: 4 Rounds
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x 90/90 Rotations
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.
90/90 Rotations
Barbell Forearm Stretch