Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
30 Single Unders
5 Dynamic Squat Stretches
10 Deadbugs
10 Glute Bridges
5 Inchworms
5 Deadlifts (build in weight)
2. Strength
Build to a new 1RM Deadlift
Post: 3 sets of 8 Dumbbell Z-Press
3. Workout Prep
2 sets
4 Dumbbell Deadlift
10 Double Unders
4 Dumbbell Bench Press
2 Box Jump Overs
(Build in weight and height)
Strength/Accessory
Deadlift
Build to a new 1RM Deadlift
Post: 3 sets of 8 Dumbbell Z-Press
Double DB Z-Press (3 sets
8 Dumbbell Z-Press)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: From a seated position with legs extended in front, press both DB’s overhead. Choose a weight that will allow quality range of motion without cheating by leaning, etc. This movement can be very challenging so don’t go heavier without attempting a few reps with lighter weight first.
Workout
Golden Hour (AMRAP – Rounds and Reps)
Freedom (RX’d)
8:00 AMRAP
12 Dumbbell Deadlift (50s/35s)
48 Double Unders
-Rest 2:00 between AMRAPs-
8:00 AMRAP
8 Dumbbell Bench Press (50s/35s)
8 Box Jump Overs (24/20)
(KG conv: 22.5/15 DBs)
Independence
8:00 AMRAP
12 Dumbbell Deadlift (35s/25s)
36 Double Unders
-Rest 2:00-
AMRAP 8:00
8 Dumbbell Bench Press (35s/25s)
8 Box Jump Overs (20)
(KG conv: 15/10 DBs)
Liberty
8:00 AMRAP
8 Dumbbell Deadlift (light)
36 Single Unders
-Rest 2:00-
AMRAP 8:00
8 Dumbbell Bench Press (light)
8 Box Step ups (20)
Target number of Rounds each set: 6+ Rounds
Minimum number of Rounds before scaling: 4 Rounds
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
45 Second Supine Twists
1 Minute Foot Smash
1 Minute Foam Roller Angels
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.
Supine Twists
Foot Smash
Foam Roller Angels
Bootstrappers