Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
30-second Row
50ft Empty Sled Push (Or 10 Box Step Ups)
5 Inchworms
5 Dumbbell Push Press
3 Dumbbell Split Jerks
2. Strength
Skill Focus (Split Jerk):
Tall Split Jerks (3×3)
Jerk Balance (3×3 @ bar/light weight)
-Focus: speed and foot replacement
3. Workout Prep
2 sets:
10ft Sled Push (build in weight)
3 Dumbbell Bench Press (build in weight)
10-second Row (build in pace)
Strength/Accessory
Tall Jerk (Weightlifting Variable Reps & Sets)
Tall Split Jerks (3×3)
Jerk Balance (3×3 @ bar/light weight)
-Focus: speed and foot replacement
Jerk Balance (Weightlifting Variable Reps & Sets)
Jerk Balance 3×3
3×3 Jerk Balance (Light, skill work)
3 sets:
3 Jerk Balance
Workout
Sergeant Peanut Butter (Calories)
Freedom (RX’d)
Teams of 3
15:00 AMRAP
50ft Sled Push (3×45/2×45) (Or 10 Dumbbell Box Step Ups (50s/35s; 20in))
15 Dumbbell Bench (50s/35s)
Max Calorie Row until next partner reaches rower
(KG conv: 60/40 Sled, 22.5/15 DBs)
* At “Go”, Partner1 completes the sled push and the bench press (the other two partners rest). Once Partner1 moves on to the row, Partner2 starts with the sled push + bench press. Partner1 keeps rowing until Partner2 completes the bench. Then, Partner3 starts the workout, Partner2 rows, and Partner1 rests. Continue in this way for 15 minutes. Score is total calories on the row.
(Once Partner1 gets to the Rower, the Rower remains occupied between teammates for the entirety of workout)
Independence
Teams of 3
15:00 AMRAP
50ft Sled Push (2×45/1×45) (Or 10 Dumbbell Box Step Ups (35s/25s; 20″))
15 Dumbbell Bench (35s/25s)
Max Calorie Row until next partner reaches rower
(KG conv: 40/20 Sled, 15/10 DBs)
Liberty
Teams of 3
15:00 AMRAP
50ft Sled Push (1×45/1×25) (Or 10 Dumbbell Box Step Ups (light))
10 Dumbbell Bench (light)
Max Calorie Row until next partner reaches rower
(KG conv: 20/10 Sled)
Target number of Calories: 300/240+ Calories
Minimum number of Calories before scaling: No minimum
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf & Big Toe Stretch
1 Minute Quadruped Forearm Stretch
2x 10 Foam Roll Up Wall
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.
Calf & Big Toe Stretch
Quadruped Forearm Stretch
Foam Roll Up Wall