Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
30-second Air Bike
10 Banded Pass Throughs
10 Cossack Squats
3 Muscle Snatch (PVC-Empty Bar)
3 Snatch Push Press (PVC-Empty Bar)
3 Snatch Balance (PVC-Empty Bar)
2. Strength
Snatch: Build to a new 1RM
Post: 3 sets of 8 Bent-over Barbell Rows
3. Workout Prep
2 sets:
10-second Air Bike
3 Power Snatch (build in weight)
1 Wall Walk
Strength/Accessory
Snatch
Snatch: Build to a new 1RM
Post: 3 sets of 8 Bent-over Barbell Rows
Bent Over Barbell Row (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
Focus: With a double overhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.
Workout
The Bullpen (AMRAP – Rounds and Reps)
Freedom (RX’d)
2 sets
6:00 AMRAP
10/8 Calorie Air Bike (Or 12/10 Calorie Bike Erg)
8 Power Snatch (75/55)
2 Wall Walks
-rest 3:00-
(KG conv: 35/25 barbell)
Independence
2 sets
6:00 AMRAP
8/7 Calorie Air Bike (Or 10/8 Calorie Bike Erg)
8 Power Snatch (65/45)
2 Wall Walks
-rest 3:00-
(KG conv: 330/20 barbell)
Liberty
2 sets
6:00 AMRAP
6/5 Calorie Air Bike (Or 8/7 Calorie Bike Erg)
8 Dumbbell Snatch (light)
2 Inchworms
-rest 3:00-
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.)
1 Minute Couch Stretch
1 Minute Barbell Forearm Stretch
1 Minute Foam Roller
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.
Couch Stretch
Foam Roller
Down Dog