Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Banded 7s
-into-
8:00 AMRAP
30-second Air Bike
20-second Knee Plank
3 Up Downs
3 Dumbbell Push Press (light)
3 Dumbbell Split Jerks (light)
2. Strength
Skill Focus (Split Jerk):
– Split Jerk w/ Pause in Dip & Catch (4×2 @ 50-60%)
– Tall Split Jerk Drill (3 sets of 3 reps)
– Focus: Emphasize footwork precision and upright torso
3. Workout Prep
2 sets:
10-second Air Bike (each)
2 Synchro Burpees
Strength/Accessory
Split Jerk (Weightlifting Variable Reps & Sets)
Skill Focus (Split Jerk):
– Split Jerk w/ Pause in Dip & Catch (4×2 @ 50-60%)
– Tall Split Jerk Drill (3 sets of 3 reps)
– Focus: Emphasize footwork precision and upright torso
Tall Jerk (Weightlifting Variable Reps & Sets)
3 sets
3 Tall Split Jerk
Workout
9/11 (Calories)
Freedom (RX’d)
20:01 AMRAP
Teams of 2
Max Calorie Air Bike (shared)
Every 3:00 (including 0:00)
11 Synchro Burpees
This workout was written in tribute to all who lost their lives on 9/11/2001 in the terrorist attacks on New York City.
Independence
20:01 AMRAP
Teams of 2
Max Calorie Air Bike
Every 3:00 (including 0:00)
9 Synchro Burpees
Liberty
20:01 AMRAP
Teams of 2
Max Calorie Air Bike
Every 3:00 (including 0:00)
9 Synchro Up Downs
Target number of Calories: 250/200+ Calories
Minimum number of Calories before scaling: No minimum, just move!
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Biceps Stretch on Rig
1-2 Minute Squat Rack Pec Minor
1-2 Minute Pec Stretch
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.
Biceps Stretch on Rig
Squat Rack Pec Minor
Pec Stretch