Crossfit Lillington – A Mayhem Affiliate
Workout Option 1
Halloween Heists (Time)
Freedom (RX’d)
10 Rounds
10 Dumbbell Bench Press (50s/35s)
10 Dumbbell Deadlifts (50s/35s)
(KG conv: 22.5/15 DBs)
Independence
10 Rounds
10 Dumbbell Bench Press (35s/25s)
10 Dumbbell Deadlifts (35s/25s)
(KG conv: 15/10 DBs)
Liberty
5 Rounds
10 Dumbbell Bench Press (light)
10 Dumbbell Deadlifts (light)
Target Time: 9-11 minutes
Time Cap: 15 minutes
Workout Option 2
Recovery Workout (Checkmark)
Recovery Workout
45-60 Min (Zone 2 Pace)
1000m Run
1000m Row
12 Side Plank Arch Ups (each side)
2000m Bike Erg (or 60/50 cal Air Bike)
3 Skin the Cat (controlled)
Side Plank Arch Up
Skin the Cat
Workout Option 3
Mayhem Racing (5 Rounds for distance)
Warm-up:
AMRAP8
200m Row or Ski (switch each round)
5 Inchworm Push Ups
10 Lunges
10 KB Deadlifts (moderate)
10 Banded Pull Aparts
100m Sled Push (empty or light)
Accessory:
5×5 Double Dumbbell Bent Over Row
* Build in weight each set
* Rest 1-2 minutes between sets
Pre-Workout:
3 Rounds with a partner:
Partner 1: 30 second Row / Partner 2: 30 second Ski (build in pace each round)
30 second shared Sled Push (build in weight each round)
(Rotate the Row/Ski each round)
Workout:
Partner Workout
5 Sets
3 min AMRAP
15/12 calorie Machine (Partner 1 Row, Partner 2 Ski)
– into –
Max distance Sled Push in remaining time
(2 minute rest between sets)
* Both partners can work at the same time and must complete all 15/12 calories on their machine before the team advances. Once finished, they perform a max distance sled push in the remaining time, taking turns with the sled. Rotate machines each round.