Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
30-second Row
10 Banded Good Mornings
10 Dynamic Squat Stretches
25ft Lizard Crawl
5 Dumbbell Hang Power Cleans
3 Back Squats (3-second pause w/ empty bar)
2. Strength
Back Squat (Wave 4)
5-3-1, 5-3-1 @ 75–85–90%, then back to 80–85–90%
Post: 3 Sets of 12 Seated Cable Rows (or Banded Rows)
3. Workout Prep
2 sets:
5/4 Calorie Row
3 Hang Power Cleans (build in weight)
Strength/Accessory
Back Squat (Weightlifting Variable Reps & Sets)
Back Squat (Wave 4)
5-3-1, 5-3-1 @ 75–85–90%, then back to 80–85–90%
Post: 3 Sets of 12 Seated Cable Rows (or Banded Rows)
Post (Checkmark)
3 Sets:
12 Seated Cable Rows (or Banded Bent Over Row)
Workout
Sooner Schooner (AMRAP – Rounds and Reps)
Freedom (RX’d)
15:00 AMRAP
10-15-20. . .
Calorie Row
Hang Power Cleans (95/65)
(Women Calories: 8-12-16. . .)
(KG conv: 42.5/30 HPC)
Independence
15:00 AMRAP
8-12-16. . .
Calorie Row
Hang Power Cleans (75/55)
(Women Calories: 6-9-12. . .)
(KG conv: 35/25 HPC)
Liberty
15:00 AMRAP
4-8-12. . .
Calorie Row
Dumbbell Hang Power Cleans (light)
Target number Round: 5.5 (through the Row on the round of 30)
Minimum number Round before scaling: 4 (through the round of 25)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Squat Minor Pec Rack
2x 10 Reverse Leg Raises (each side)
2x 1 Minute Pec 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.
Squat Minor Pec Rack
Reverse Leg Raises
Pec Stretch