Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
30 Single Unders
10 Banded Good Mornings
10 Dynamic Squat Stretches
25ft Lizard Crawl
5 Kip Swings
3 Back Squats (3-second pause w/ empty bar)
2. Strength
Back Squat (Wave 5)
3-2-1, 3-2-1 @ 78-88-93%, then back to 83-88-93%
Post: 3 sets of 10 Chin-Ups (weighted or tempo)
3. Workout Prep
2 sets:
2 Kipping Chest to Bar
4 Wall Balls
10 Double Unders
Strength/Accessory
Back Squat (Weightlifting Variable Reps & Sets)
Back Squat (Wave 5)
3-2-1, 3-2-1 @ 78-88-93%, then back to 83-88-93%
Post: 3 sets of 10 Chin-Ups (weighted or tempo)
Post (Checkmark)
3 sets
10 Chin-Ups (weighted or tempo)
Workout
Roan High Knob (AMRAP – Rounds and Reps)
Freedom (RX’d)
2 Sets
6:00 AMRAP
6 Kipping Chest to Bar Pull-ups
12 Wall Balls (20/14)
24 Double Unders
-rest 2:00 between sets-
(KG conv: 9/6 WB)
Independence
2 Sets
6:00 AMRAP
5 Kipping Chest to Bar Pull-ups
10 Wall Balls (20/14)
20 Double Unders
-rest 2:00 between sets-
(KG conv: 9/6 WB)
Liberty
2 Sets
6:00 AMRAP
5 Jumping Pull Ups
10 Dumbbell Thrusters (light)
20 SIngle Unders
-rest 2:00 between sets-
Target number of Rounds each set: 4+ Rounds
Minimum number of Rounds before scaling: 3 Rounds
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 8 Bretzel
1 Minute Quadruped Forearm Stretch
1 Minute Calf Foam Rolling
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.
Bretzel
Quadruped Forearm Stretch
Calf Foam Rolling