Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm Up + Banded 7s
-into-
7:00 AMRAP
30 Single Unders
10 Alternating V-Ups
3 Snatch Deadlifts (empty bar)
3 Hang Muscle Snatch (empty bar)
3 Snatch Push Press (empty bar)
3 Overhead Squats (empty bar)
1 Squat Snatch (empty bar)
2. Strength
Snatch
Every 2:00 x 7 sets:
2 Snatches @75–80%
3. Workout Prep
3 sets:
10 Double unders
4 GHDs
3 Back Squats (build in weight)
Strength/Accessory
Snatch (Weightlifting Variable Reps & Sets)
Snatch
Every 2:00 x 7 sets:
2 Snatches @75–80% of 1RM
Workout
Marischal College (AMRAP – Rounds and Reps)
Freedom (RX’d)
12:00 AMRAP
48 Double Unders
12 GHDs (or V-Ups)
4 Back Squats (225/155)
(KG conv: 102.5/70 BS)
Independence
12:00 AMRAP
36 Double Unders
8 GHDs (or V-Ups)
4 Back Squats (185/125)
(KG conv: 85/57.5 BS)
Liberty
12:00 AMRAP
40 SIngle Unders
12 Sit Ups
8 Dumbbell Front Squats (light)
Target number of Rounds: 5+ rounds
Minimum number of Rounds before scaling: 4 rounds
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 15 Adductor Rockbacks
1 Minute Ring Lat Stretch
20x Shoo the Cat
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.
Adductor Rockbacks
Ring Lat Stretch
Shoo the Cat