Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
30-second Machine
10 Banded Good Mornings
5 Dynamic Squat Stretches
25ft Lizard Crawl
5 Russian Kettlebell Swing
3 Back Squats (3-second pause w/ empty bar)
2. Strength
Back Squat:
4×2 @ 70% (Focus on speed out of the hole)
Post: 3 Sets of 10 DB Reverse Fly
3. Workout Prep
3 sets:
2 Chest to Bar
2 Front Squats (build in weight)
2 Kettlebell Swings (build in weight)
Strength/Accessory
Back Squat
4×2 @ 70% (Focus on speed out of the hole)
Post: 3 sets of 10 DB Reverse Fly
Reverse Dumbbell Fly 3×10 (3 Rounds for weight)
3 sets
10 DB Reverse Fly
Workout
Game of Boyles (5 Rounds for time)
Freedom (RX’d)
Every 3:00 (5 sets)
8 Chest to Bar Pull-ups
12 Front Squats (115/80)
16 Kettlebell Swings (53/35)
(KG conv: 52.5/35 FS, 24/16 KB)
Independence
Every 3:00 (5 sets)
6 Chest to Bar Pull-ups
12 Front Squats (95/65)
16 Kettlebell Swings (35/26)
(KG conv: 42.5/30 FS, 16/12 KB)
Liberty
Every 3:00 (5 sets)
8 Ring Rows
10 Dumbbell Front Squats (light)
12 Russian Kettlebell Swings (light)
Target time each set: 1:30-2:00
Time cap each set: 2:30
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Ring Lat Stretch
2x 30 Second Pigeon Stretch Drops
1 Minute Band Tricep Stretch
15x Bootstrappers
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.
Ring Lat Stretch
Pigeon Stretch Drops
Band Tricep Stretch
Bootstrappers