Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo
-into-
8:00 AMRAP
30-second Machine
3 Inchworms
3 Lunge Matrix
3 Muscle Clean + Strict Press (empty bar)
10-second Handstand Hold
5 Cat/Cows
2. Workout Prep
3 sets:
2 Power Cleans (build across sets)
4 Back Rack Walking Lunge Steps (build across sets)
Gymnastics
Gymnastics – Pressing (Week 9) (AMRAP – Reps)
Test Week! It’s time to see our hard work pay off. How do your numbers compare to week one?
Level 1: Complete max effort wall walks [to your comfort level] within 2 minutes.
Level 2: Complete max effort kipping handstand push ups within 2 minutes.
Level 3: Complete max effort strict wall facing handstand push ups within 2 minutes
Sets do not need to be completed unbroken. Perform max reps within the two minutes.
Workout
Boilermakers (5 Rounds for time)
Freedom (RX’d)
5 sets
10 Power Cleans (115/80)
50ft Back Rack Walking Lunge (115/80)
10 Power Cleans (115/80)
-Rest 1:1 between sets-
(KG conv: 52.5/35)
Independence
5 sets
10 Power Cleans (95/65)
50ft Back Rack Walking Lunge (95/65)
10 Power Cleans (95/65)
-Rest 1:1 between sets-
(KG conv: 42.5/30)
Liberty
5 sets
10 Dumbbell Power Cleans (light)
50ft Single Dumbbell Walking Lunge (light)
10 Dumbbell Power Cleans (light)
-Rest 1:1 between sets-
Target time each set: 2:00-2:30
Time cap each set: 3:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Barbell Forearm Stretch
15x Bootstrappers
2x 30 Second Pigeon Stretch Drops
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.
Barbell Forearm Stretch
Bootstrappers
Pigeon Stretch Drops