Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
30-second Machine
5 Dynamic Squat Stretches
10 Deadbugs
10 Glute Bridges
5 Pike Push Ups
5 Dumbbell Suitcase Deadlifts (each)
2. Strength
Deadlift (Wave 4):
Tempo Deadlift 4s down – 5-3-1, 5-3-1 @ 70–80–85%)
Post: 3 Sets of 12 Dumbbell Floor Press
3. Workout Prep
3 sets:
2 Box Jump Overs
2 Deadlifts
2 Strict Handstand Push Ups
Strength/Accessory
Deadlift (Weightlifting Variable Reps & Sets)
Deadlift (Wave 4):
Tempo Deadlift 4s down – 5-3-1, 5-3-1 @ 70–80–85%)
Post: 3 Sets of 12 Dumbbell Floor Press
Floor Press
Post
3 Sets:
12 Dumbbell Floor Press
Workout
12th Man (Time)
Freedom (RX’d)
2:00 AMRAP
12 Box Jump Overs (30/24)
8 Deadlifts (225/155)
Max Strict Handstand Push Ups
-rest 1:00 between-
* Repeat until 50 Strict Handstand Push Ups are accumulated
(KG conv: 102.5/70 DL)
Time cap: 16 minutes (5.5 rounds)
Independence
2:00 AMRAP
12 Box Jump Overs (24/20)
8 Deadlifts (185/125)
Max Handstand Push Ups
-rest 1:00 between-
Repeat until 50 Handstand Push Ups are accumulated
(KG conv: 85/57.5 DL)
Liberty
2:00 AMRAP
12 Box Step Ups (24/20)
8 Dumbbell Deadlifts (light)
Max Push Ups
-rest 1:00 between-
Repeat until 50 Push Ups are accumulated
Target time: 11:00-13:00
Time cap: 16:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15x Bootstrappers
4x 5 Quad Foam Rolling (each leg)
1 Minute Cat Cow
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.
Bootstrappers
Quad Foam Rolling
Cat Cow