Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
1:00 Machine
10 Banded Shoulder Press
10 Banded Good Mornings
10 Deadbugs
5 Pike Push Ups
5 Suitcase Deadlifts (each)
2. Workout Prep
3 sets:
2 Strict Handstand Push Ups
4 Dumbbell Deadlifts (build in weight)
Workout
Balmoral Castle (2 Rounds for time)
Freedom (RX’d)
2 Sets
3 Rounds
7 Strict Handstand Push Ups
14 Dumbbell Deadlifts (50s/35s)
-Rest 2:00 between sets-
(KG conv: 22.5/15 DBs)
Independence
2 Sets
3 Rounds
7 Handstand Push Ups
14 Dumbbell Deadlifts (35s/25s)
-Rest 2:00 between sets-
(KG conv: 15/10 DBs)
Liberty
2 Sets
3 Rounds
6 Dumbbell Push Press (light)
12 Dumbbell Deadlifts (light)
-Rest 2:00 between sets-
Target time each set: 4:00-5:00
Time cap each set: 6:00
Strength/Accessory
Accessory (Checkmark)
3 sets
12 Weighted Push Ups (or Dips)
-rest 30 secs-
12 Ring Rows
-rest 30 secs-
15 Dumbbell Lateral Raises
-rest 1:00 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.
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Down Dog
1 Minute Cat Cow
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.
Down Dog
Cat Cow