Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm Up
-into-
8:00 AMRAP
10 Roll and Reach
10 Glute Bridges
8 Box Step Ups
3 Back Squats (empty bar-build across sets)
2. Strength
Back Squat (Wave 1)
3 @70%
2 @80%
1 @85%
3 @75%
2 @80%
1 @85%
Post: 3 sets of 8 Ring Rows (strict tempo)
3. Workout Prep
2 sets:
3 Wall Balls
3 Box Jumps
3 Kettlebell Swings
Strength/Accessory
Back Squat (Weightlifting Variable Reps & Sets)
Back Squat (Wave 1)
3 @70%
2 @80%
1 @85%
3 @75%
2 @80%
1 @85%
Post: 3 sets of 8 Ring Rows (strict tempo)
Post (Checkmark)
3 sets:
8 Tempo Ring Rows (3-second negative)
Steel Pressure (2 Rounds for time)
Freedom (RX’d)
21-15-9
Wall Balls (20/14)
Box Jumps (24/20)
Kettlebell Swings (53/35)
-Rest 2:00-
9-15-21
Kettlebell Swings (53/35)
Box Jumps (24/20)
Wall Balls (20/14)
(KG conv: 9/6 WB, 24/16 KB)
Independence
21-15-9
Wall Balls (14/10)
Box Jumps (20/16)
Kettlebell Swings (35/26)
-Rest 2:00-
9-15-21
Kettlebell Swings (35/26)
Box Jumps (20/16)
Wall Balls (14/10)
(KG conv: 6/4 WB, 16/12 KB)
Liberty
15-12-9
Wall Balls (light)
Box Step ups (20)
Russian Kettlebell Swings (light)
-Rest 2:00-
9-12-15
Kettlebell Swings (light)
Box Step Ups (20)
Wall Balls (light)
Target time each set: 4:00-6:00
Time cap each set: 8:00
Workout
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Forearm Smash
2×8 Wall Thoracic Rotations
1 Minute Couch 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.
Forearm Smash
Wall Thoracic Rotations
Couch Stretch