Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Banded 7’s
-into-
6:00 AMRAP
5 Scap Pull Ups
5 Kip Swings
5 Ring Rows
10 Alternating V-Ups
5 Up Downs
2. Workout Prep
Hinshaw Warm Up (10:00-12:00)
-into-
2 sets
100m Run (build in pace)
2 Burpee to Bar
Gymnastics
Gymnastics – Pulling (Week 2) (AMRAP – Reps)
Pulling Test Day:
Level 1: Complete max effort Ring Rows in 2 minutes
Level 2: Complete max effort Kipping Ring Pull Ups in 2 minutes
Level 3: Complete max effort Kipping Ring Muscle Ups in 2 minutes
*No matter which level you choose, you must be able to complete 6 or more within 2 minutes. If you cannot, move to the next scaled level. Make sure you save these numbers so you can use them throughout the cycle.
Workout
Burnout (Time)
Freedom (RX’d)
800m Run
40 Burpee to Bar (6in)
400m Run
20 Burpee to Bar (6in)
Independence
600m Run
30 Burpee to Bar (6in)
400m Run
20 Burpee to Bar (6in)
Liberty
400m Run
20 Up Downs
200m Run
10 Up Downs
Target time: 10:00-12:00
Time cap: 16:00
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
2x 45 Second Ring Tricep Stretch
1 Minute Pec 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.
Bench Stretch for Lats
Ring Tricep Stretch
Pec Stretch