Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
1:00 Machine
4 Lunge Matrix (each leg)
3 Clean Deadlifts
3 Hang Muscle Cleans
3 Front Squats
3 Muscle Clean + Shoulder press
-PVC-Empty Bar-
2. Strength
Clean & Jerk Complex:
Clean + Front Squat + Split Jerk (Or Push Jerk) (4×2 @ 75-80%)
– Focus: Strong catch, tight front rack, aggressive split.
Post: 3 sets of 10 Seated Single Arm Rows with Band (each side)
3. Workout Prep
3 sets:
2 Thrusters (build in weight)
2 Burpee Over Bar
Strength/Accessory
Squat Clean + Front Squat + Jerk (Weightlifting Variable Reps & Sets)
Clean & Jerk Complex:
Clean + Front Squat + Jerk (Or Push Jerk) (4×3 @ 75-80%)
– Focus: Strong catch, tight front rack, aggressive split
Post: 3 sets of 10 Seated Single Arm Rows with Band
Post Accessory (Checkmark)
3 Sets
10 Seated Single Arm Rows with Band (each side)
Workout
Broadhead (Time)
Freedom (RX’d)
21-15-9-9
Thrusters (95/65)
Lateral Burpees over the Bar
(KG conv: 42.5/30 Thrusters)
Independence
21-15-9-9
Thrusters (75/55)
Lateral Burpees over the Bar
(KG conv: 35/25 Thrusters)
Liberty
15-12-9-6
Dumbbell Thrusters (light)
Up Downs
Target time: 8:00-10:00
Time cap: 15:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
Quad Foam Rolling 4×5 each leg
20x 90/90 Rotations
20x Scorpion Kicks (each side)
DB Tricep Stretch 1 Minute (each side)
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.
Quad Foam Rolling
90/90 Rotations
Scorpion Kicks
DB Tricep Stretch