Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
10 Heel Toe Rocks
4 Up Downs + Jump Over
10 Overhead Walking Lunge steps (PVC)
5 World’s Greatest Stretch (each side)
3 Deadlifts (Empty Bar- Build across across)
2. Strength
Deadlift:
4×2 @ 70%
Post: 3 sets of 10 Dumbbell Bench Press (light/moderate)
3. Workout Prep
2 sets:
2 Burpee Over Bar
10ft Overhead Walking Lunge (build in weight)
Strength/Accessory
Deadlift
4×2 @ 70%
Post: 3 sets of 10 Dumbbell Bench Press (light/moderate)
Dumbbell Bench Press (Weightlifting Variable Reps & Sets)
3 sets. of 10 Dumbbell Bench Press (light/moderate)
Workout
The Nine-Nine (6 Rounds for reps)
Freedom (RX’d)
6 sets
1:00 AMRAP
5 Burpee over Bar
25ft Overhead Walking Lunge (95/65)
Max Burpee over Bar
-rest 1:00 between sets-
(KG conv: 42.5/30 barbell)
Independence
6 sets
1:00 AMRAP
4 Burpee over Bar
25ft Overhead Walking Lunge (75/55)
Max Burpee over Bar
-rest 1:00 between sets-
(KG conv: 35/25 barbell)
Liberty
6 sets
1:00 AMRAP
5 Up Downs
25ft Dumbbell Walking Lunge (light)
Max Up Downs
-rest 1:00 between sets-
Target number of reps each set: 8+ burpees
Minimum number of reps before scaling: 5 burpees
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute QL Stretch
1 Minute Posterior Hip Stretch
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.
QL Stretch
Posterior Hip Stretch