Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
10:00 AMRAP
10 Banded Pass Throughs
5 Banded Shoulder Press
10-second Handstand Hold
10 Box Step Ups
10 Walking Lunge Steps
2. Workout Prep
2 sets:
2 Strict Handstand Push Ups
4 Single Dumbbell Box Step Ups
5/4 Calorie Ski
Workout
Spruce Knob (Time)
Freedom (RX’d)
Teams of 2
5 Rounds
Partner 1:
10 Strict Handstand Push Ups
20 Single Dumbbell Box Step Ups (50/35)(20in)
Partner 2:
30/24 Calorie Ski (or Row)
-switch when both are completed-
(KG conv: 22.5/15 DB)
Independence
Teams of 2
5 Rounds
Partner 1:
10 Handstand Push Ups
20 Single Dumbbell Box Step Ups (35/25)(20in)
Partner 2:
25/20 Calorie Ski (or Row)
-switch when both are completed-
(KG conv: 15/10 DB)
Liberty
Teams of 2
5 Rounds
Partner 1:
10 Dumbbell Push Press
10 Single Dumbbell Box Step Ups (light)(20/16in)
Partner 2:
20/16 Calorie Ski (or Row)
-switch when both are completed-
Target time: 20:00-24:00
Time cap: 30:00
Strength/Accessory
Mini Pump – Core and Arms (Checkmark)
3 sets
15 V-Ups
-rest 30 secs-
10 Rotational Medball Throw (each side)
-rest 30 secs-
10 Single-Arm Dumbbell Overhead Extensions (both arms same time) @ RPE 7/10
-rest 30 secs-
20 alternating Zottman Curl @ RPE 7/10 (10 each side)
-rest 1 minute between sets-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
V Ups
Rotational Wall/Med Ball Throws
Double Dumbbell Overhead Extension
Zottman Curls