Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Banded 7s
-into-
8:00 AMRAP
30-second Air Bike Easy
20-second Air Bike Mod
10-second Air Bike Hard
5 Birddogs (each side)
5 Deadbugs (each side)
5 Inchworms
5 Strict Press (empty bar)
2. Strength
5 sets
8 Shoulder Press
-build across sets by feel-
3. Workout Prep
3 sets:
5 Bench Press (build in weight)
10-second Air Bike (build in weight)
Strength/Accessory
Shoulder Press (Weightlifting Variable Reps & Sets)
5 sets
8 Shoulder Press
-build across sets by feel-
Workout
The Dons (Time)
Freedom (RX’d)
For Time:
100 Bench Press (115/80)
-Every time you break perform 15/12 Calorie Air Bike
(KG conv: 52.5/35 BP)
Independence
For Time:
100 Bench Press (95/65)
-Every time you break perform 12/10 Calorie Air Bike
(KG conv: 42.5/30 BP)
Liberty
For Time:
75 Dumbbell Bench Press (light)
-Every time you break perform 10/8 Calorie Air Bike
Target time: 11:00-13:00
Time cap: 16:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
15x Bootstrappers
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.
Couch Stretch
Bootstrappers