Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
30-second Row
10 Heel Toe Rocks
10 Plate Toe Taps
5 Box Jumps (low)
3 Hang Muscle Cleans (empty bar)
3 Hang Power Cleans (empty bar)
2. Workout Prep
3 sets:
100m Row (build in pace)
2 Box Jumps (build in height)
2 Hang Power Cleans (build in weight)
Duthie Park (Time)
Freedom (RX’d)
1000/850m Row
25 Box Jumps (24/20)
25 Hang Power Cleans (155/105)
25 Box Jumps (24/20)
1000/850m Row
(KG conv: 70/47.5 HPC)
Independence
850/775m Row
25 Box Jumps (20)
25 Hang Power Cleans (135/95)
25 Box Jumps (20)
850/775m Row
(KG conv: 60/42.5 HPC)
Liberty
500/450m Row
25 Box Step Ups (20)
25 Hang Dumbbell Power Cleans (light)
25 Box Step Ups (20)
500/450m Row
Target time: 13:00-15:00
Time cap: 18:00
Workout
Strength/Accessory
Mini Pump – Lower Pull (Checkmark)
3 sets
10 Barbell Good Mornings @ RPE 6/10
-rest 30 seconds-
10 Farmers Carry Step Back Lunge (each side) @ 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.
Barbell Good Mornings
Double Dumbbell Step Back Lunge – Farmers Carry
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf Foam Rolling
1 Minute Forearm Smash
2x 10 Seated External Rotations (each side)
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.
Calf Foam Rolling
Forearm Smash
Seated External Rotations