Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Banded 7s
-into-
8:00 AMRAP
30-second Air Bike
30-second Jump Rope
3 Up Downs
3 Dumbbell Push Press (light)
3 Dumbbell Split Jerks (light)
2. Strength
Skill Focus (Split Jerk)
Split Jerk Footwork Drill (3×3)
Pause Split Jerk (3×2 @ light/moderate)
3. Workout Prep
2 sets:
2 Burpee to Bar
10-second Air Bike
10 Double Unders
Pause Split Jerk
Pause Split Jerk 3×2
Skill Focus (Split Jerk)
Split Jerk Footwork Drill (3×3)
Pause Split Jerk (3×2 @ light/moderate)
Strength/Accessory
Workout
Death Valley (Time)
Freedom (RX’d)
For Time:
30 Burpee to Bar (6in)
-straight into-
3 Rounds
25/20 Calorie Air Bike
75 Double Unders
Independence
For Time:
25 Burpee to Bar (6in)
-straight into-
3 Rounds
20/15 Calorie Air Bike
60 Double Unders
Liberty
For Time:
20 Up Downs
-straight into-
3 Rounds
15/12 Calorie Air Bike
60 SIngle Unders
Target time: 12:00-14:00
Time cap: 17:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Forearm Smash
1 Minute Couch Stretch
1 Minute Calf Foam Rolling
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.
Forearm Smash
Couch Stretch
Calf Foam Rolling