Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
1:00 Row (regular)
1:00 Row Legs Only (straight arms)
1:00 Row Arms Only (legs straight)
1:00 Row (regular)
Workout
Jack-O-Lantern (Time)
Freedom (RX’d)
1000/875m Row @70% Effort
-Rest 3:00-
8×200/175m Row @80% Effort
*Rest 30 seconds after each set.
1000/875m Row @90% Effort
* Note: There is only a 30 second rest after the last set of 8x 200m row (not 3 minutes).
* Score is clock time at finish
Independence
800/700m Row @70% Effort
-Rest 3:00-
8×175/150m Row @80% Effort
-Rest 30 seconds after each set-
800/700m Row @90% Effort
Liberty
500/400m Row @70% Effort
-Rest 3:00-
8×150/125m Row @80% Effort
-Rest 30 seconds after each set-
500/400m Row @90% Effort
Target time each set:
1000/750m: 3:30-4:10
200/175m: 40-55 seconds
Time cap each set:
1000/750m: 4:30
200/175: 60 seconds
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Minute Posterior Hip 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.
Posterior Hip Stretch