Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Banded 7s
-into-
8:00 AMRAP
45-second Air Bike
10 Roll and Reach
5 Up Downs
5 Double Dumbbell Hang Snatch (light)
10 Deadbugs
2. Workout Prep
3 sets:
10-second Air Bike (build in pace)
1 Devils Press (build in weight)
Workout
Golden Gophers (Time)
Freedom (RX’d)
1-2-3-4-5-6-7-8-9-10
Devils Press (50s/35s)
* 10/8 Calorie Air Bike after each set.
(KG conv: 22.5/15 DBs)
Independence
1-2-3-4-5-6-7-8-9-10
Devils Press (35s/25s)
-8/7 Calorie Air Bike after each set.
(KG conv: 15/10 DBs)
Liberty
1-2-3-4-5-6-7-8-9-10
Single Arm Devils Press (light)
-6/5 Calorie Air Bike after each set.
Target time: 16:00-18:00
Time cap: 20:00
Strength/Accessory
Turkish Get Up
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Cat Cow
1 Minute Couch Stretch
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.
Cat Cow
Couch Stretch