Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Banded 7s or Crossover Symmetry
-into-
10:00 AMRAP
45-second Machine
3 Inchworms
5 Kip Swings
5 Scap Pull Ups
5 Single Arm Ring Rows (each)
10 Walking Lunge Steps
2. Workout Prep
3 sets:
1 Bar Muscle Up
3 Dumbbell Bench Press (build in weight)
10ft Dumbbell Lunge (build in weight)
Gymnastics
Bar Muscle-Up Skill Session (No Measure)
We wanted to give you some time today to practice bar muscle-ups and scaling options before the workout.
Workout
Patagonia (Time)
Freedom (RX’d)
5 Rounds
5 Bar Muscle Ups
10 Dumbbell Bench Press (50s/35s)
50ft Dumbbell Lunge (50s/35s) (Held any way)
(KG conv: 22.5/15 DBs)
Independence
5 Rounds
4 Bar Muscle Ups
10 Dumbbell Bench Press (35s/25s)
50ft Dumbbell Lunge (35s/25s)
(KG conv: 15/10 DBs)
Liberty
5 Rounds
10 Ring Rows
10 Dumbbell Bench Press (light)
50ft Walking Lunge
Target time: 12:00-14:00
Time cap: 16:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2×10 Foam Roll Up Wall
20x Scorpion Kicks (each side)
1min Foam Roller Angels
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.
Foam Roll Up Wall
Scorpion Kicks
Foam Roller Angels