Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
7:00 AMRAP
30 Single Unders
5 Single Arm Ring Rows (each)
5 Pike Push Ups
5 Low Box Jumps
25ft Bear Crawl
10 Deadbugs
2. Workout Prep
2 sets:
10 Double Unders
2 Handstand Push Ups
1 Wall Walk
2 Box Jump Overs
Gymnastics
Gymnastics – Pulling (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 Ring Rows in 2 minutes
Level 2: Complete max effort Kipping Ring Pull Ups in 2 minutes
Level 3: Complete max effort Kipping Ring Muscle Ups in 2 minutes
Sets do not need to be completed unbroken. Perform max reps within the two minutes.
Workout
Ducks (Time)
Freedom (RX’d)
100 Double Unders
25 Handstand Push Ups
25 Box Jump Overs (20)
10 Wall Walks
25 Box Jump Overs (20)
25 Handstand Push Ups
100 Double Unders
Independence
80 Double Unders
20 Handstand Push Ups
20 Box Jump Overs (20)
8 Wall Walks
20 Box Jump Overs (20)
20 Handstand Push Ups
80 Double Unders
Liberty
100 Single Unders
20 Dumbbell Push Press (light)
20 Box Step Ups (20)
5 Inchworms
20 Box Step Ups (20)
20 Dumbbell Push Press (light)
100 Single Unders
Target time: 10:00-12:00
Time cap: 16:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
10x 5 Second Cobra
1-2 Minute Squat Rack Pec Minor
1 Minute Forearm Smash
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.
Cobra
Squat Rack Pec Minor
Forearm Smash