Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Banded 7s
-into-
10:00 AMRAP
45-second Air Bike
5 Scap Pullups
5 Hand Release Push Ups
3 Up Downs
3 Pull Ups or Chest to Bars or Bar Muscle Ups (change movement each round as able)
2. Workout Prep
2 sets:
5/4 Calorie Bike
1 Bar Muscle Up
1 Burpee Pull Up
Gymnastics
Gymnastics – Pulling (Week 8) (3 Rounds for reps)
Complete 3 rounds x 40-50% of your 1 rep max from week one
* Goal is to complete each set unbroken
* Rest 2 minutes between sets
Level 1: Ring Rows
Level 2: Kipping Ring Pull-ups
Level 3: Ring Muscle-Ups
* If you did not complete the max test on September 4th, instead do 40-50 seconds of work.
Workout
Bonfires and Hayrides (Time)
Freedom (RX’d)
3 sets
12/10 Calorie Air Bike
6 Bar Muscle Ups
12/10 Calorie Air Bike
-rest 1:00 between sets-
-rest 3:00 between workouts –
3 sets
12/10 Calorie Air Bike
6 Burpee Pull Ups
12/10 Calorie Air Bike
-rest 1:00 between sets-
Independence
3 sets
10/8 Calorie Air Bike
4 Bar Muscle Ups OR 8 Chest to Bar Pull Ups
10/8 Calorie Air Bike
-rest 1:00 between sets-
-rest 3:00 between workouts –
3 sets
10/8 Calorie Air Bike
4 Burpee Pull Ups
10/8 Calorie Air Bike
-rest 1:00 between sets-
Liberty
3 sets
8/7 Calorie Air Bike
6 Jumping Chest to Bar
8/7 Calorie Air Bike
-rest 1:00 between sets-
-rest 3:00 between workouts –
3 sets
8/7 Calorie Air Bike
6 Up Down + Jumping Pull Up
8/7 Calorie Air Bike
-rest 1:00 between sets-
Target time each set: 2:00-2:30
Time cap each set: 3:00
Overall time cap: 25:00
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 1 Minute Ring Bicep Stretch
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
Ring Bicep Stretch