Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
30-Second Bike/Row (Alternate rounds)
8:00 AMRAP
5 Dynamic Squat Stretches
10 Deadbugs
10 Glute Bridges
5 Inchworms
5 Dumbbell Suitcase Deadlifts (each)
2. Strength
Deadlift (Wave 3):
Deficit Deadlift 3-2-1, 3-2-1 @ 75-85-90%
Post: 3 sets of 10 Dumbbell Arnold Press
3. Workout Prep
2 set:
10-second Air Bike
10-second Row
2x50ft Shuttle Runs
Strength/Accessory
Deadlift (Weightlifting Variable Reps & Sets)
Deadlift (Wave 3):
Deficit Deadlift 3-2-1, 3-2-1 @ 75-85-90%
Post: 3 sets of 10 Dumbbell Arnold Press
Seated Arnold Press (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: From a seated position, raise a dumbbell in each hand to the shoulders with palms facing the body. When pressing overhead, turn the hands during the press to finish with palms facing away from the body. Avoid overextending in the low back during this movement by keeping the core engaged throughout.
3 Sets
10 Dumbbell Arnold Press
-rest 1 miute between sets-
Workout
Pack Out (4 Rounds for distance)
Freedom (RX’d)
4 sets
2:30 AMRAP
12/10 Calorie Air Bike
12/10 Calorie Row
Max Distance 50ft Shuttle Run
-Rest 2:30 between sets-
Independence
4 sets
2:30 AMRAP
10/8 Calorie Air Bike
10/8 Calorie Row
Max Distance 50ft Shuttle Run
-Rest 2:30 between sets-
Liberty
4 sets
2:30 AMRAP
8/6 Calorie Air Bike
8/6 Calorie Row
Max Distance 50ft Shuttle Run
-Rest 2:30 between sets-
Target number of reps each set: 5+ shuttle runs
Minimum number of reps before scaling: 4 shuttle runs
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 1 Minute Ring Bicep Stretch
2×10 Seated External Rotations
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.
Ring Bicep Stretch
Seated External Rotations
Posterior Shoulder Smash