Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
10 Banded Pass Throughs
5 World’s Greatest Stretch (each)
-into-
6:00 AMRAP
3 Snatch Deadlifts
3 High Hang Muscle Snatch
3 Snatch Push Press
3 Overhead Squats
3 Hang Snatch
(PVC-Empty Bar)
2. Strength
Snatch Complex:
Snatch Pull + Hang Snatch (5×2 @ 75-80%)
– Focus: Speed under the bar and secure catch
Post: 3 sets of 10 Band-Resisted Face Pulls
3. Workout Prep
2 sets:
50m Run
4 Box Jump Overs
1 Wall Walk
Strength/Accessory
Snatch Pull + Hang Snatch (Weightlifting Variable Reps & Sets)
Snatch Complex:
Snatch Pull + Hang Snatch (5×2 @ 75-80%)
– Focus: Speed under the bar and secure catch
Post: 3 sets of 10 Band-resisted Face Pulls
Post Accessory: Banded Face Pulls (Checkmark)
3 sets
10 Banded Face Pulls
Banded Face Pulls
Workout
Salomon (Time)
Freedom (RX’d)
For time:
100m Run
10 Box Jump Overs (20)
Wall Walk
Start with 1 and add 1 Wall Walk every round up to 7 (1-2-3-4-5-6-7)
Independence
For time:
100m Run
8 Box Jump Overs (20)
Wall Walk
Start @ 1 and add 1 Wall Walk every round up to 6 (1-2-3-4-5-6)
Liberty
For time:
100m Run
10 Box Step ups (20)
Inchworms
Start @ 1 and add 1 Wall Walk every round up to 5 (1-2-3-4-5)
Target time: 13:00-15:00
Time cap: 18:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Reverse Leg Raises (each side)
1 Minute Calf Foam Rolling
1 Minute Posterior Shoulder 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.
Reverse Leg Raises
Calf Foam Rolling
Posterior Shoulder Smash