Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2 sets:
10 Banded Pass Throughs
5 World’s Greatest Stretch (each)
-into-
6:00 AMRAP
3 Snatch Deadlifts
3 High Hang Muscle Snatch
3 Snatch Push Press
3 Overhead Squats
3 Hang Snatch
(PVC-Empty Bar)
2. Strength
Snatch Complex:
Snatch + Overhead Squat: 4×3 (2 Snatch + 1 OHS) @ 75%
Post: 3 Sets of 12 Barbell Curls (for elbow health and symmetry)
3. Workout Prep
2 sets:
2 Overhead Squats
3 Chest to Bar
Strength/Accessory
Snatch + Overhead Squat
Snatch Complex:
Snatch + Overhead Squat: 4×3 (2 Snatch + 1 OHS) @ 75%
Post: 3 Sets of 12 Barbell Curls (for elbow health and symmetry)
Metcon (3 Rounds for weight)
Post
3 Sets:
12 Barbell Curls (for elbow health and symmetry)
Workout
Touchdown Jesus (3 Rounds for time)
Freedom (RX’d)
Every 5:00 (3 sets)
6-4-2
Overhead Squats (135/95)
12-8-4
Chest to Bar
(KG conv: 60/42.5 OHS)
Independence
Every 5:00 (3 sets)
6-4-2
Overhead Squats (115/80)
12-8-4
Pull Ups
(KG conv: 52.5/35 OHS)
Liberty
Every 5:00 (3 sets)
12-8-4
Dumbbell Squats (light)
Ring Rows
Target time each set: 2:30-3:30
Time cap each set: 4:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Band Wrist Mobilization
1 Minute Posterior Shoulder Smash
1-2 Minute Barbell Tricep Stretch
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.
Band Wrist Mobilization
Posterior Shoulder Smash
Barbell Tricep Stretch