Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
100m Run
100m Row
5 Hand Release Push Ups
5 Single Arm Dumbbell Bench (each)
10 Deadbugs
2. Workout Prep
2 sets:
100m Run (at workout pace)
5/4 Calorie Row (at workout pace)
5 Bench Press (build in weight)
Workout
Rocky Top (Time)
Freedom (RX’d)
Teams of 2
800m Run (together)
-into-
150/120 Calorie Row
150 Bench Press (115/80)
* Both athletes work at the same time in opposite stations on the Row and Bench Press. Switch as desired.
-into-
800m Run (together)
(KG conv: 52.5/35 BP)
Independence
Teams of 2
800m Run (together)
-into-
120/100 Calorie Row
120 Bench Press (95/65)
(Both athletes work at the same time in opposite stations on the Row and Bench Press. Switch as desired.)
-into-
800m Run (together)
(KG conv: 42.5/30 BP)
Liberty
Teams of 2
400m Run (together)
-into-
100/80 Calorie Row
100 Dumbbell Bench Press (light)
(Both athletes work at the same time in opposite stations on the Row and Bench Press. Switch as desired.)
-into-
800m Run (together)
Target time: 20:00-24:00
Time cap: 30:00
Strength/Accessory
Mini Pump – Lower Push (Checkmark)
3 sets
10 Double Dumbbell Front Foot Elevated Split Squats (4″ elevation) @ RPE 6/10
-rest 30 secs-
20 Farmers Hold Standing Calf Raises @ RPE 6/10
-rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
Front Foot Elevated Double Dumbbell Bulgarian Split Squat
Weighted Calf Raises DBs Farmer Hold