Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
10 Pass Throughs
10 Dynamic Squat Stretches
-into-
8:00 AMRAP
25ft Lizard Crawl
5 Roll and Reach
5 PVC Snatch Push Press
5 PVC Drop Snatch
5 PVC Snatch Sots Press
2. Strength
Skill Focus (Snatch Balance / Sots Press)
Snatch Balance (2×2 @ 50%)
Sots Press (2×5 light)
Focus: Clean and precise movement under fatigue
3. Workout Prep
2 sets:
3 Toes to Bar
2x50ft Shuttle Run
Strength/Accessory
Snatch Balance (Weightlifting Variable Reps & Sets)
Skill Focus (Snatch Balance / Sots Press):
Snatch Balance (2×2 @ 50%)
Sots Press (2×5 light)
Focus: Clean and precise movement under fatigue
Sots Press (Weightlifting Variable Reps & Sets)
Sots Press
2 sets:
5 Sots Press (light)
Workout
Old Speck Mountain (Time)
Freedom (RX’d)
21-18-15-12-9
Toes to Bar
7-6-5-4-3
50ft Shuttle Run
Independence
18-15-12-9-6
Toes to Bar
6-5-4-3-2
50ft Shuttle Run
Liberty
18-15-12-9-6
Hanging Knee Raises
6-5-4-3-2
50ft Shuttle Run
Target time: 7:00-9:00
Time cap: 13:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Reverse Leg Raises (each side)
20x 90/90 Rotations
10x 5 Second Cobra
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.
Reverse Leg Raises
90/90 Rotations
Cobra