Crossfit Lillington – A Mayhem Affiliate
Workout Option 1
Howard’s Rock (Time)
Freedom (RX’d)
For time:
75 Double Unders
9 Sandbag Cleans (150/100) (or Power Cleans (185/125))
75 Double Unders
7 Sandbag Cleans (150/100) (or Power Cleans (185/125))
75 Double Unders
5 Sandbag Cleans (150/100) (or Power Cleans (185/125))
75 Double Unders
(KG conv: 70/45 SB, 83/57.5 PC)
Independence
50 Double Unders
9 Sandbag Cleans (100/70) (or Power Cleans (155/105))
50 Double Unders
7 Sandbag Cleans (100/70) (or Power Cleans (155/105))
50 Double Unders
5 Sandbag Cleans (100/70) (or Power Cleans (155/105))
50 Double Unders
(KG conv: 45/32.5 SB, 70/47.5 PC)
Liberty
75 SIngle Unders
12 Sandball Slams (light) (or Dumbbell Cleans (light))
75 Single Unders
10 Sandball Slams (light) (or Dumbbell Cleans (light))
75 Single Unders
8 Sandball Slams (light) (or Dumbbell Cleans (light))
75 Single Unders
Target Time: 7:00-9:00
Time Cap: 14:00
Workout Option 2
Recovery Workout (Checkmark)
Recovery Workout
45-60 Min AMRAP (Zone 2 Pace)
3,000m Bike Erg (or 1200m Run)
25ft Handstand Walk (or 2 Wall Walks)
20 Sec L-sit Hang
25ft Handstand Walk (or 2 Wall Walks)
Workout Option 3
Mayhem Racing (AMRAP – Reps)
Warm-up:
2 minute Ski (easy)
6/side World’s Greatest Stretch
5/side Dumbbell Suitcase Deadlifts
10 PVC pass-throughs
2 Rounds (build in weight and speed)
:30 Ski (moderate)
8 Alternating DB Snatches
4 Burpees over DB
Workout:
Teams of 2
6 Rounds Each
AMRAP 3 minutes:
250m Ski
20 Alternating Dumbbell Snatches (50/35)
Max Burpees over Dumbbell in remaining time.
Partner one completes a full round, then rests while partner two goes.
Post-Workout Core:
Core Finisher:
3 Rounds (for quality, not time):
15 GHD Hip Extensions or Good Mornings (light bar or band)
20 Hollow Rocks
:30 Side Plank (per side)