Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
1:00 Machine
4 Lunge Matrix (each leg)
3 Clean Deadlifts
3 Hang Muscle Cleans
3 Front Squats
3 Muscle Clean + Shoulder Press
(all with PVC/empty bar)
2. Strength
Build to a new 1RM in the Clean & Push Jerk OR Clean & Split Jerk (athlete’s choice)
Post: 3 sets of 10 Dumbbell Row (heavy single arm)
3. Workout Prep
2 sets:
3 Toes to Bar
3 Push Press (build in weight)
Strength/Accessory
Clean and Jerk
Build to a new 1RM in the Clean & Push Jerk OR Clean & Split Jerk (athlete’s choice)
Post: 3 sets of 10 Dumbbell Row (heavy single arm)
Single Arm Dumbbell Row (Weightlifting Variable Reps & Sets)
3 sets
10 Dumbbell Row (heavy single arm)
Workout
Harvest Moon (Checkmark)
Freedom (RX’d)
Every 1:00 (10:00)
10 Toes to Bar
10 Push Press (95/65)
(KG conv: 42.5/30 barbell)
Independence
Every 1:00 (10:00)
8 Toes to Bar
8 Push Press (95/65)
(KG conv: 42.5/30 barbell)
Liberty
Every 1:00 (10:00)
8 Hanging Knee Raises
8 Dumbbell Push Press (light)
Target time each set: 30-45 seconds
Time cap each set: 50 seconds
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Band Wrist Mobilization
2x 10 Seated External Rotations (each side)
1 Minute Cat Cow
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.
Band Wrist Mobilization
Seated External Rotations
Cat Cow