Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hinshaw Warm Up
2. Workout Prep
3 sets:
100m Run (build in pace) (or 8/6 calorie Air Bike, if biking)
-rest 30 seconds between-
Workout
Big Ten (4 Rounds for time)
Freedom (RX’d)
4 sets
400m Run
-Rest 1:00-
200m Run
-rest 45 seconds-
100m Run
-rest 2:00 between sets-
Or (You choose)
Bike Option
4 sets
25/20 Calorie Air Bike
-Rest 1:00-
15/12 Calorie Air Bike
-rest 45 seconds-
10/8 Calorie Air Bike
-rest 2:00 between sets-
Independence
4 sets
300m Run
-Rest 1:00-
150m Run
-rest 45 seconds-
100m Run
-rest 2:00 between sets-
Or (You choose)
Bike Option
4 sets
20/16 Calorie Echo Bike
-Rest 1:00-
12/10 Calorie Echo Bike
-rest 45 seconds-
8/7 Calorie Echo Bike
-rest 2:00 between sets-
Liberty
4 sets
200m Run
-Rest 1:00-
100m Run
-rest 45 seconds-
50m Run
-rest 2:00 between sets-
Or (You choose)
Bike Option
4 sets
15/12 Calorie Echo Bike
-Rest 1:00-
10/8 Calorie Echo Bike
-rest 45 seconds-
6/5 Calorie Echo Bike
-rest 2:00 between sets-
Target time each set (including rest): 4:30-5:30
Time cap each set (including rest): 6:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
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.
Dorsiflexion Matrix