Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
30-second Machine
5 Roll and Reach
10 Bird Dogs
10 Cossack Squats
10 Step Back Lunges
10-second Handstand Hold
5 Single Arm Dumbbell Strict Press (each)
2. Workout Prep
3 sets:
3 GHDs
4 Dumbbell Step Back Lunges
2 Dumbbell Push Press
Gymnastics
Gymnastics – Pressing (Week 5) (4 Rounds for reps)
8 minute EMOM
Level 1:
Odd minute: Complete 35% of your 1 rep max effort from week one of wall walks
Even minute: 7 double dumbbell seated shoulder presses [25/15s]
Level 2:
Odd minute: Complete 35% of your 1 rep max effort from week one of kipping handstand push ups
Even minute: 10 double dumbbell seated shoulder presses [35/25s]
Level 3:
Odd minute: Complete 35% of your 1 rep max effort from week one of wall facing handstand push ups
Even minute: 12 double dumbbell seated shoulder presses [50/35s]
Score the number of reps completed per set for the odd minute movement
* If you did not complete the max test, instead do 35 seconds of work for the odd minute.
Workout
War Eagle (Time)
Freedom (RX’d)
5 Rounds
15 GHDs (Or V-Ups)
12 Dumbbell Step Back Lunges (50s/35s)
9 Dumbbell Push Press (50s/35s)
(KG conv: 22.5/15 DBs)
Independence
5 Rounds
12 GHDs (or V-Ups)
12 Dumbbell Step Back Lunges (35s/25s)
9 Dumbbell Push Press (35s/25s)
(KG conv: 15/10 DBs)
Liberty
5 Rounds
15 Sit Ups
12 Single Dumbbell Step Back Lunges (light)
9 Dumbbell Push Press (light)
Target time: 11:00-13:00
Time cap: 15:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
10x 5 Second Cobra
2x 30 Second Pigeon Stretch Drops
2x 10 Down Dog
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.
Cobra
Pigeon Stretch Drops
Down Dog