Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
1:00 Bike
10 Banded Pass Throughs
10 Cossack Squats
5 Single Arm Dumbbell Thrusters
5 Up Downs
25ft Empty Sled Push (Or 10 Box Step Ups)
2. Workout Prep
3 sets:
2 Thrusters (build in weight)
2 Burpee Over Bar
10-second Air Bike (build in pace)
10ft Sled Push (build in weight)
Workout
Footdee (Checkmark)
Freedom (RX’d)
Every 1:00 (20:00)
Minute 1 – 5 Thruster (115/80)
Minute 2 – 10 Burpee Over Bar
Minute 3 – 12/10 Calorie Bike Erg (Or 10/8 Calorie Air Bike)
Minute 4 – 50ft Sled Push (3×45/2×45) (Or 10 Single Dumbbell Box Step Ups (50/35, 24/20))
(KG conv: 52.5/35 Thruster, 60/40 Sled, 22.5/15 DB)
Independence
Every 1:00 (20:00)
Minute 1 – 5 Thruster (95/65)
Minute 2 – 8 Burpee Over Bar
Minute 3 – 10/8 Calorie Bike Erg (Or 8/7 Calorie Air Bike)
Minute 4 – 50ft Sled Push (2×45/1×45) (Or 10 Single Dumbbell Box Step Ups (35/25, 24/20))
(KG conv: 42.5/30 Thruster, 40/20 Sled, 15/10 DB)
Liberty
Every 1:00 (20:00)
Minute 1 – 5 Dumbbell Thruster (light)
Minute 2 – 8 Up Downs
Minute 3 – 8/7 Calorie Bike Erg (Or 7/6 Calorie Air Bike)
Minute 4 – 25ft Sled Push (1×45/1×25) (Or 8 Single Dumbbell Box Step Ups (light, 20))
(KG conv: 20/10 Sled)
Target time each set: Sub 45 seconds
Time cap each set: 50 seconds
Gymnastics
Gymnastics – Handstand/Grip (Week 2) (Checkmark)
7 minute AMRAP:
Level 1:
10 V-Ups or Alternating Leg V-Ups
1 Rope Pull to Stand or 5 Heel Assisted Ring Pull-Ups
20 Step Back Lunges [holding light DBs, farmers carry style or unweighted]
Level 2:
15 GHD Sit-ups [or 15 V-Ups]
1 Rope Climb [sub 5 strict pull-ups, if needed]
20 Step Back Lunges [holding 35/25 DBs, farmers carry style]
Level 3:
25 GHD Sit-ups [or 30 V-Ups]
2 Rope Climbs [sub 10 strict pull-ups, if needed]
20 Step Back Lunges [holding 50/35, DBs farmer carry style]