Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2:00 Machine
-into-
8:00 AMRAP
8 Box Step Ups
8 Deadbugs
8 Ring Rows
4 Inchworms
4 Lunge Matrix (each)
4 Single Arm Dumbbell Thrusters (each)
2. Workout Prep
3 sets:
2 Box Jump Overs
2 Thrusters
2 GHDs
2 Bar Facing Burpees
Gymnastics
Gymnastics – Pulling (Week 6) (4 Rounds for reps)
8 minute EMOM
Level 1:
Odd minute: Complete 35% of your 1 rep max effort from week one of Ring Rows
Even minute: 30 seconds max effort banded lat pull downs
Level 2:
Odd minute: Complete 35% of your 1 rep max effort from week one of Kipping Ring Pull Ups
Even minute: 30 seconds max effort banded lat pull downs
Level 3:
Odd minute: Complete 35% of your 1 rep max effort from week one of Ring Muscle Ups
Even minute: 30 seconds max effort banded lat pull downs
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
Mount Rogers (Time)
Freedom (RX’d)
10 Box Jump Overs (24/20)
10 Thrusters (95/65)
20 GHDs (Or V-Ups)
10 Box Jump Overs (24/20)
10 Thrusters (95/65)
20 Bar Facing Burpees
10 Box Jump Overs (24/20)
10 Thrusters (95/65)
20 GHDs (Or V-Ups)
10 Box Jump Overs (24/20)
10 Thrusters (95/65)
(KG conv: 42.5/30 Thrusters)
Independence
10 Box Jump Overs (20/16)
10 Thrusters (75/55)
15 GHDs (or V-Ups)
10 Box Jump Overs (20/16)
10 Thrusters (75/55)
15 Bar Facing Burpees
10 Box Jump Overs (20/16)
10 Thrusters (75/55)
15 GHDs (or V-Ups)
10 Box Jump Overs (20/16)
10 Thrusters (75/55)
(KG conv: 35/25 Thrusters)
Liberty
10 Box Step Ups (24/20)
10 Dumbbell Thrusters (light)
20 Sit Ups
10 Box Step Ups (24/20)
10 Dumbbell Thrusters (light)
20 Up Downs
10 Box Step Ups (24/20)
10 Dumbbell Thrusters (light)
20 Sit Ups
10 Box Step Ups (24/20)
10 Dumbbell Thrusters (light)
Target time: 14:00-16:00
Time cap: 18:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Ring Lat Stretch
15x Bootstrappers
1 Minute Couch 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.
Ring Lat Stretch
Bootstrappers
Couch Stretch