Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
30 second Row
5 Hand Release Push Ups
5 Hanging Knee Raises
5 Up Downs
10 Banded Pass Throughs
5 Overhead Squats (PVC)
2. Workout Prep
2 sets:
5/4 Calorie Row (build in pace)
3 Push Ups
3 Toes to Bar
2 Burpee over Bar
2 Overhead Squats (build in weight)
Workout
Fighting Illini (2 Rounds for reps)
Freedom (RX’d)
8:00 AMRAP
50/40 Calorie Row
Max Rounds:
15 Push Ups
15 Toes to Bar
-rest 4:00-
8:00 AMRAP
50/40 Calorie Row
Max Rounds:
10 Burpee Over Bar
10 Overhead Squats (75/55)
(KG conv: 35/25)
Independence
8:00 AMRAP
40/32 Calorie Row
Max Rounds
10 Push Ups
10 Toes to Bar
-rest 4:00-
8:00 AMRAP
40/32 Calorie Row
Max Rounds
10 Burpee Over Bar
10 Overhead Squats (65/45)
(KG conv: 30/20)
Liberty
8:00 AMRAP
30/24 Calorie Row
Max Rounds
10 Dumbbell Bench Press
10 Hanging Knee Raises
-rest 4:00-
8:00 AMRAP
30/24 Calorie Row
Max Rounds
10 Up Downs
10 Dumbbell Front Squats (light)
Target number of Rounds each set: 4+ Rounds
Minimum number of Rounds before scaling: 2.5 Rounds
Strength/Accessory
Sandbag Front Hold (Weight)
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Reverse Leg Raises (each side)
2x 1 Minute Pec Stretch
1 Minute Band Wrist Mobilization
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.
Reverse Leg Raises
Pec Stretch
Band Wrist Mobilization