Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
10:00 AMRAP
10 Ring Rows
10 Banded Press
10 Banded Pass Throughs
10 Hollow Rocks
10-second Deadhang
10-second Handstand Hold
30-second Ski (easy pace)
2. Workout Prep
3 sets:
1 Rope Climb (Half-way)
2 Strict Handstand Push Ups
10-second Ski Erg (build in pace)
Workout
Racked and Ready (4 Rounds for calories)
Freedom (RX’d)
Teams of 2
3:00, 3:00, 3:00, 4:00 Interval Sets of
Partner 1: 1 Rope Climb (or 3 Strict Pull Ups)
Partner 2: 6 Strict Handstand Push Ups (or 10 Kipping HSPU)
* Switch when both are completed
-into-
Max Calorie Ski (OR Row)
-rest 1:00 between sets-
Independence
Teams of 2
3:00, 3:00, 3:00, 4:00 Interval Sets of
Partner 1: 1 Rope Climb (or 3 Strict Pull Ups)
Partner 2: 5 Strict Handstand Push Ups (or 8 Kipping HSPU)
Switch when both are completed
-into-
Max Calorie Ski (OR Row)
-rest 1:00 between sets-
Liberty
Teams of 2
3:00, 3:00, 3:00, 4:00 Interval Sets of
Partner 1: 1 Zombie Rope Climb (or 8 Ring Rows)
Partner 2: 8 Dumbbell Push Press (light)
Switch when both are completed
-into-
Max Calorie Ski (OR Row)
-rest 1:00 between sets-
Target number of Calorie each set: 50/40+ Calories
Minimum number of reps before scaling: 35/28 Calories
Strength/Accessory
Mini Pump – Lower Pull (Checkmark)
4 sets
10 Glute Ham Raises (or 30 Seated Hamstring Curls)
-rest 30 seconds-
20 Tibia Raises
-rest 2 minutes between 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.
Glute Ham Raise
Seated Hamstring Curls
Tibia Raises