Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
30-second Jump Rope
5 Dynamic Squat Stretches
10 Deadbugs
10 Glute Bridges
5 Inchworms
5 Dumbbell Suitcase Deadlifts (each)
2. Strength
Deadlift (Wave 2):
Tempo Deadlift (3sec down) 5-3-1, 5-3-1 @ 72-82-88%
Post: Gymnastic Pressing
3. Workout Prep
2 sets:
10 Double Unders
4 Abmat Sit ups
Strength/Accessory
Deadlift (Weightlifting Variable Reps & Sets)
Deadlift (Wave 2):
Tempo Deadlift (3sec down) 5-3-1, 5-3-1 @ 72-82-88%
Post: Gymnastic Pressing
Gymnastics – Pressing (Week 3) (4 Rounds for reps)
8-minute EMOM
Level 1:
Odd minute: Complete 30% of your 1 rep max effort from week one of wall walks
Even minute: 5-7 no push up burpees
Level 2:
Odd minute: Complete 30% of your 1 rep max effort from week one of kipping handstand push ups
Even minute: 10 no push up burpees
Level 3:
Odd minute: Complete 30% of your 1 rep max effort from week one of wall facing handstand push ups
Even minute: 15 no push up burpees
Score the number of reps completed per set for the odd minute movement
Workout
“Annie 2.0” (Time)
Freedom (RX’d)
100-80-60-40-20
Double Unders
50-40-30-20-10
Abmat Sit Ups
Independence
80-60-40-20-10
Double Unders
40-30-20-10-5
Abmat Sit Ups
Liberty
50-40-30-20-10
Single Unders
25-20-15-10-5
Abmat Sit Ups
Target time: 9:00-11:00
Time cap: 13:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Band Wrist Mobilization
20x 90/90 Rotations
1 Minute Forearm Smash
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.
Band Wrist Mobilization
90/90 Rotations
Forearm Smash