Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
30-second Row
10 Banded Pass Through
10 Banded Good Mornings
10 Dynamic Squat Stretches
25ft Lizard Crawl
5 Dumbbell Push press (light)
3 Back Squats (3-second pause w/ empty bar)
2. Strength
Back Squat (Wave 2):
5-3-1, 5-3-1 @ 72-82-88%, then back to 77-82-88%
Post: 3 sets of 10 DB Reverse Fly
3. Workout Prep
3 sets:
2 Thrusters (build in weight)
100m Row (build in pace)
Strength/Accessory
Back Squat (Weightlifting Variable Reps & Sets)
Back Squat (Wave 2):
5-3-1, 5-3-1 @ 72-82-88%, then back to 77-82-88%
Post: 3 sets of 10 DB Reverse Fly
Reverse Dumbbell Fly
3 sets
10 DB Reverse Fly
Workout
Arc’Teryx (5 Rounds for time)
Freedom (RX’d)
Every 2:30 (5 sets)
7 Thrusters (135/95)
250/200m Row
(KG conv: 60/42.5 Thrusters)
Independence
Every 2:30 (5 sets)
7 Thrusters (115/85)
200/175m Row
(KG conv: 52.5/37.5 Thrusters)
Liberty
Every 2:30 (5 sets)
7 Dumbbell Thrusters (light)
175/150m Row
Target time each set: 1:20-1:40
Time cap each set: 1:45
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 45 Second Ring Tricep Stretch
1 Minute Ring Lat Stretch
2x 30 Second Pigeon Stretch Drops
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.
Ring Tricep Stretch
Ring Lat Stretch
Pigeon Stretch Drops