Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Banded 7s
-into-
8:00 AMRAP
30-second Row
6 Roll and Reach
3 Broad Jump + Vertical Jumps
3 Up Downs
3 Dumbbell Push Press (light)
3 Dumbbell Split Jerks (light)
2. Strength
Split Jerk (5×2 @ 65-70%)
Focus: Foot position, posture, bar speed
3. Workout Prep
2 sets:
2 Burpees
-rest 10 seconds-
100m Row
-rest 10 seconds-
Strength/Accessory
Split Jerk (Weightlifting Variable Reps & Sets)
Split Jerk (5×2 @ 65-70%)
Focus: Foot position, posture, bar speed
Workout
Mount Mitchell (2 Rounds for reps)
Freedom (RX’d)
8 Rounds
30 seconds Max Burpees
-rest 30 seconds-
30 seconds Max Meter Row
-rest 30 seconds-
Independence
No Change to Workout
Liberty
8 Rounds
30 seconds Up Downs
-rest 30 seconds-
30 seconds Max Meter Row
-rest 30 seconds-
Target number of reps:
Burpees: 65+ Burpees
Meters: 1000/800+ Meters
Minimum number of reps before scaling: No minimum, just move!
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Down Dog
1 Minute Posterior Shoulder Smash
2 Minute Bench Stretch for Lats
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.
Down Dog
Posterior Shoulder Smash
Bench Stretch for Lats