Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
9:00 AMRAP
5 Roll and Reach
5 Dynamic Squat Stretches
3 Muscle Cleans (empty bar)
3 Front Squats (empty bar)
3 Hang Squat Cleans (empty bar)
1 Zombie Rope Climb (or 5 RIng Rows)
2. Workout Prep
3 sets:
5/4 Calorie Row (build in pace)
2 Squat Cleans (build in weight)
1 Rope Climb (half way)
Workout
Vasque (Time)
Freedom (RX’d)
Teams of 2
5 Rounds (each)
Partner 1: 30/24 Calorie Row
Partner 2: 3-2-1 Squat Cleans (165/115) with 1 Rope Climb after each set (Or 3 Strict Pull Ups)
Switch after both partners finish
(KG conv: 75/52.5 SC)
Independence
Teams of 2
5 Rounds (each)
Partner 1:
24/20 Calorie Row
Partner 2
3-2-1
Squat Cleans (135/95
1 Rope Climb after each set (Or 3 Strict Pull Ups)
-Switch when both partners finish their station.
(KG conv: 60/42.5 SC)
Liberty
Teams of 2
5 Rounds (each)
Partner 1:
20/16 Calorie Row
Partner 2
5-3-1
Dumbbell Squat Cleans (light)
1 Zombie Rope Climb after each set (Or 3 Jumping Pull Ups)
-Switch when both partners finish their station.
Target time: 32:00-34:00
Time cap: 40:00
Strength/Accessory
Mini Pump – Lower Push (Checkmark)
5 sets
10 Goblet Heel Elevated Squats @ RPE 5/10
-rest 30 seconds-
20 Farmers Hold Standing Calf Raises @ RPE 5/10
-rest 2 minutes b/t rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
Heel Elevated Goblet Squats
Weighted Calf Raises DBs Farmer Hold