Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
10 Pass Throughs
10 Dynamic Squat Stretches
-into-
8:00 AMRAP
25ft Lizard Crawl
5 Roll and Reach
5 PVC Snatch Push Press
5 PVC Drop Snatch
5 PVC Snatch Sots Press
2. Strength
Skill Focus (Snatch Balance / Sots Press):
Snatch Balance (2×2 @ 50%)
Sots Press (2×5 light)
– Focus on clean, precise movement under fatigue
3. Workout Prep
3 sets:
2 Hang Clean and Jerks (build in weight)
3 Back Squats (build in weight)
3 Toes to Bar
Strength/Accessory
Snatch Balance
Skill Focus (Snatch Balance / Sots Press):
Snatch Balance (2×2 @ 50%)
Sots Press (2×5 light)
– Focus on clean, precise movement under fatigue
Sots Press
Sots Press
2 sets:
5 Sots Press (light)
Workout
Last Light (AMRAP – Rounds and Reps)
Freedom (RX’d)
10:00 AMRAP
5 Hang Clean and Jerks (115/80)
10 Back Squats (115/80)
15 Toes to Bar
(KG conv: 52.5/35 Barbell)
Independence
10:00 AMRAP
5 Hang Clean and Jerks (95/65)
10 Back Squats (95/65)
10 Toes to Bar
(KG conv: 42.5/30 Barbell)
Liberty
10:00 AMRAP
5 Dumbbell Hang Clean and Jerks (light)
10 Dumbbell Squats (light)
10 Hanging Knee Raises
Target number of Rounds: 6+ rounds
Minimum number of Rounds before scaling: 4.5 rounds
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Barbell Forearm Stretch
1 Minute Cat Cow
10x 5 Second Cobra
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.
Barbell Forearm Stretch
Cat Cow
Cobra