Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Banded 7’s or Crossover Symmetry
-into-
10:00 AMRAP
1:00 Machine
10 RIng Rows
10 Alternating V-Ups
5 Worlds Greatest Stretch (each)
5 Hang Muscle Cleans (empty bar)
5 Front Squats (empty bar)
2. Workout Prep
3 sets:
1 Rope Climb (half way)
3 Front Squats (build in weight)
3 GHDs
Workout
Cornhuskers (Time)
Freedom (RX’d)
Teams of 2
5 Rounds
Partner 1:
2 Rope Climbs ( or 10 Strict Pull Ups)
12 Front Squats (135/95)
Partner 2:
20 GHDs (Or V-Ups)
-Switch when both are completed
(KG conv: 60/42.5)
Independence
Teams of 2
5 Rounds
Partner 1:
1 Rope Climb (or 5 Strict Pull Ups)
12 Front Squats (95/65)
Partner 2:
16 GHDs (Or V-Ups)
-Switch when both are completed
(KG conv: 42.5/30)
Liberty
Teams of 2
5 Rounds
Partner 1:
2 Zombie Rope Climbs (or 10 Ring Rows)
12 Dumbbell Front Squats (light)
Partner 2:
20 Sit Ups
-Switch when both are completed
Target time: 18:00-20:00
Time cap: 25:00
Strength/Accessory
Mini Pump – Lower Pull (Checkmark)
5 sets
10 Stiff Legged Barbell Deadlift @ RPE 7.5/10
-rest 30 secs-
16 Dumbbell Farmer’s Hold Split Squats @ RPE 6/10 (8 in a row each side)
-rest 1 minute between sets-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
Stiff Legged Deadlift
Double Dumbbell Split Squat