Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2:00 Machine
-into-
Banded 7s + Hip Halo
-into-
8:00 AMRAP
5 Roll and Reach
10 Deadbugs
10 Cossack Squats
5 Strict Press (empty bar)
5 Back Squats (empty bar)
2. Workout Prep
3 sets:
2 Strict Press (build in weight)
2 Back Squats (build in weight)
Workout
Skeleton Bones (Time)
Freedom (RX’d)
Teams of 2
10-9-8-7-6-5-4-3-2-1
Partner 1:
Shoulder to Overhead (115/80)
Partner 2:
Back Squats (185/125)
-switch when both are completed
(KG conv: 52.5/35 S2O, 85/57.5 BS)
*Back squats are from the rack, shoulder to overhead from the ground.
Independence
Teams of 2
10-9-8-7-6-5-4-3-2-1
Partner 1:
Shoulder to Overhead (95/65)
Partner 2:
Back Squats (155/105)
-switch when both are completed
(KG conv: 42.5/30 S2O, 70/47.5 BS)
Liberty
Teams of 2
10-9-8-7-6-5-4-3-2-1
Partner 1:
Dumbbell Push Press (light)
Partner 2:
Dumbbell Front Squats (light)
-switch when both are completed
Target time: 13:00-15:00
Time cap: 20:00
Strength/Accessory
Mini Pump – Lower Pull (Checkmark)
4 sets
8 Split Stance Dumbbell Romanian Deadlift @ RPE 7/10 (each side)
-rest 30 secs-
15 Russian Kettlebell Swings @ RPE 7/10
-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.
Split Stance Dumbbell RDL
Russian Kettlebell Swings