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 5)
Deficit Deadlift 3-2-1, 3-2-1 @ 78-88-93%
Post: 3 sets of 10 Dumbbell Seesaw Press
3. Workout Prep
2 sets:
10-second Air Bike
3 Dumbbell Deadlifts
10ft Dumbbell Farmer Carry
Strength/Accessory
Deficit Deadlift (Weightlifting Variable Reps & Sets)
Perform deficit deadlifts on a 2-inch riser
Deadlift (Wave 5)
Deficit Deadlift 3-2-1, 3-2-1 @ 78-88-93%
Post: 3 sets of 10 Dumbbell Seesaw Press
Post (Checkmark)
3 sets
10 Dumbbell Seesaw Press
Workout
Brasstown Bald (Time)
Freedom (RX’d)
5 Rounds
15/12 Calorie Air Bike
12 Dumbbell Deadlifts (50s/35s)
100ft Dumbbell Farmer Carry (50s/35s)
(KG conv: 22.5/15 DBs)
Independence
5 Rounds
12/10 Calorie Air Bike
12 Dumbbell Deadlifts (35s/25s)
100ft Dumbbell Farmer Carry (35s/25s)
(KG conv: 15/10 DBs)
Liberty
5 Rounds
10/8 Calorie Air Bike
10 Dumbbell Deadlifts (light)
50ft Dumbbell Farmer Carry (light)
Target time: 12:00-14:00
Time cap: 16:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
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.
Quad Foam Rolling
Cat Cow