Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
1:00 Machine
8 Banded Good Mornings
4 Lunge Matrix (each)
4 Muscle Cleans (empty bar)
4 Hang Power Cleans (empty bar)
10-second Handstand Hold
2. Workout Prep
3 sets:
2 Power Cleans (build in weight)
2 Bar Facing Burpees
Gymnastics
Gymnastics – Handstand/Grip (Week 1) (Checkmark)
Week 1: 8 minute EMOM: 40 seconds of work followed by 20 seconds of rest
Level 1:
Odd minute: 3 wall walks + handstand hold at the top of the last wall walk until the 40-second mark
Even minute: Dead hang on pull up bar or high rings [aim for unbroken 40+ seconds]
Level 2:
Odd minute: 2 wall walks + handstand hold at the top of the last wall walk until the 40-second mark
Even minute: Dead hang on pull up bar or high rings [aim for 20-30+seconds]
Level 3:
Odd minute: 2 box pike to hollow walk outs + hold at top of last box pike
Even minute: Dead hang on pull up bar or high rings with toe assist if needed [aim for 20-30 seconds]
Workout
Orange and Black (AMRAP – Reps)
Freedom (RX’d)
8:00 AMRAP
50 Power Cleans (135/95)
Max Bar Facing Burpees
(KG conv: 60/42.5 PC)
*The goal is to finish the power cleans in 5 minutes or less.
Independence
8:00 AMRAP
50 Power Cleans (115/80)
Max Bar Facing Burpees
(KG conv: 52.5/35 PC)
Liberty
8:00 AMRAP
50 Dumbbell Power Cleans (light)
Max Up Downs
Target number of reps: 40+
Minimum number of reps before scaling: No minimum, just stay moving.
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 30 Second Pigeon Stretch Drops
1 Minute Ring Lat Stretch
1 Minute Calf & Big Toe 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.
Pigeon Stretch Drops
Ring Lat Stretch
Calf & Big Toe Stretch