Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm Up
-into-
6:00 AMRAP
5 Wall Ball Thrusters
30-second Ski or Row
2 Shuttle Runs (focus on turnaround transition)
2. Workout Prep
2 sets:
5 Wall Balls (each/practice transition)
10-second Ski
2x50ft Shuttle Run (each)
Workout
Frankenstein (Time)
Freedom (RX’d)
Teams of 2
120 Wall Balls (20/14)
80/64 Calorie Ski (OR Row)
40x50ft Shuttle Run
80/64 Calorie Ski (OR Row)
120 Wall Balls (20/14)
(KG conv: 9/6 Wall Ball)
* Split reps as desired
Independence
Teams of 2
100 Wall Balls (20/14)
60/48 Calorie Ski (OR Row)
30x50ft Shuttle Run
60/48 Calorie Ski (OR Row)
100 Wall Balls (20/14)
(KG conv: 9/6 Wall Ball)
Liberty
Teams of 2
60 Wall Balls (light)
50/40 Calorie Ski (OR Row)
20x50ft Shuttle Run
50/40 Calorie Ski (OR Row)
60 Wall Balls (light)
Target time: 20:00-22:00
Time cap: 25:00
Strength/Accessory
Mayhem Mini-Pump – Glutes (Checkmark)
3 Rounds at moderate weight (RPE 7)
10 Weighted Hip Thrusts
-rest 30 seconds-
10 GHD Hip Raises OR 20 Supermans
-Rest 1:00-2:00 between rounds-
* 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
GHD Hip Raise/Extension
Weighted Hip Thrusts
Supermans
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 Minute Foot Smash
2x 10 Down Dog
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
Foot Smash
Down Dog