Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
9:00 AMRAP
10 Box Step Ups
10 Ring Rows
10 Kip Swings
5 Single Arm Dumbbell Bench (each)
3 Inchworms
2. Workout Prep
2 sets:
30-second Machine
2 Box Jump Overs
10ft Farmer Carry
4 Dumbbell Bench Press
4 Pull Ups
Workout
Flashover (Time)
Freedom (RX’d)
Teams of 2
100/80 Calorie Machine
-into-
3 Rounds (each/1:1)
10 Box Jump Overs (20)
100ft Farmer Carry (50s/35s)
10 Box Jump Overs (20)
-into-
100/80 Calorie Machine
-into-
3 Rounds (each/1:1)
10 Dumbbell Bench Press (50s/35s)
10 Pull Ups
10 Dumbbell Bench Press (50s/35s)
-into-
100/80 Calorie Machine
(KG conv: 22.5/15 DBs)
Independence
Teams of 2
80/64 Calorie Machine
-into-
3 Rounds (each/1:1)
10 Box Jump Overs (20)
100ft Farmer Carry (35s/25s)
10 Box Jump Overs (20)
-into-
80/64 Calorie Machine
-into-
3 Rounds (each/1:1)
10 Dumbbell Bench Press (35s/25s)
8 Pull Ups
10 Dumbbell Bench Press (35s/25s)
-into-
80/64 Calorie Machine
(KG conv: 15/10 DBs)
Liberty
Teams of 2
50/40 Calorie Machine
-into-
3 Rounds (each/1:1)
8 Box Step Overs (20)
100ft Farmer Carry (light)
8 Box Step Overs (20)
-into-
50/40 Calorie Machine
-into-
3 Rounds (each/1:1)
10 Dumbbell Bench Press (light)
10 Ring Rows
10 Dumbbell Bench Press (light)
-into-
50/40 Calorie Machine
Target time: 26:00-28:00
Time cap: 35:00
Strength/Accessory
Mayhem Mini-Pump – Leg Day (Checkmark)
4 Rounds
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
-rest 30 seconds-
10 Hamstring Ring Curls @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7
-rest 2 minutes b/t rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
Romanian Deadlifts
Hamstring Ring Curls
Calf Raises – add barbell to back