Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
1:00 Machine
5 Clean Deadlifts
4 Hang Muscle Cleans
3 Shoulder Press
2 Hang Power Clean + Push Press
-PVC/Empty Bar-
2. Strength
Pause Split Jerk (4×2 @ 65-70%)
– Focus: Positioning and footwork in the split
– Post: 3 sets of 8 Single Arm Dumbbell Row (each)
3. Workout Prep
2 sets:
2 Power Cleans (build in weight)
4 GHDs
5/4 Calorie Row (build in pace)
Strength/Accessory
Pause Split Jerk (Weightlifting Variable Reps & Sets)
Pause Split Jerk (4×2 @ 65-70%)
– Focus: Positioning and footwork in the split
– Post: 3 sets of 8 Single Arm Dumbbell Row (each)
Single Arm Dumbbell Row (Weightlifting Variable Reps & Sets)
3 sets
8 Single Arm Dumbbell Row (each side)
Workout
Overhaul (Time)
Freedom (RX’d)
15-12-9-6-3
Power Clean (135/95)
15 GHDs (or V-Ups)
15/12 Calorie Row
(KG conv: 60/42.5 PC)
Independence
15-12-9-6-3
Power Clean (115/85)
10 GHDs (or V-ups)
12/10 Calorie Row
(KG conv: 52.5/37.5 PC)
Liberty
15-12-9-6-3
Dumbbell Power Clean (light)
10 Sit Ups
10/8 Calorie Row
Target time: 12:00-14:00
Time cap: 17:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Seated External Rotations (each side)
15x Bootstrappers
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.
Seated External Rotations
Bootstrappers