Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
30-second Machine
5 Roll and Reach
5 Inchworms
3 Clean Deadlifts
3 Hang Muscle Cleans
3 Front Squats
3 Shoulder Press
-empty bar-
2. Strength
5 sets
1 Clean + Jerk (@ 75–80%)
-rest 60-90 seconds between sets-
3. Workout Prep
2 sets
3 GHDs
10 Double Unders
1 Wall Walk
Strength/Accessory
Clean and Jerk (Weightlifting Variable Reps & Sets)
5 sets:
1 Clean and Jerk (@ 75–80%)
-rest 60-90 seconds between sets-
Workout
Cobwebs (Time)
Freedom (RX’d)
5 Rounds
20 GHDs (or V-Ups)
75 Double Unders
5 Wall Walks
Independence
5 Rounds
15 GHDs (or V-Ups)
60 Double Unders
4 Wall Walks
Liberty
5 Rounds
15 Sit Ups
60 Single Unders
3 Inchworms
Target time: 12:00-14:00
Time cap: 16:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
4×5 Quad Foam Rolling (each side)
1 Minute QL Stretch (each side)
2×10 Seated External Rotations
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.
Quad Foam Rolling
QL Stretch
Seated External Rotations