Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Banded 7s + Hip Halo Warmup
-into-
7:00 AMRAP
30-second Air Bike
5 Deadlifts (empty bar)
4 Hang Power Clean and Jerk (empty bar)
2 Thrusters (empty bar)
4 Up Downs to Seal Pose + Jump Over Bar
2. Strength
6 sets
Power Clean + Jerk (@ 80-85%)
-rest 60-90 seconds between sets-
3. Workout Prep
2 sets:
3 Deadlifts (build in weight)
2 Hang Power Clean and Jerks (build in weight)
1 Thruster (build in weight)
10-second Air Bike (build in pace)
Strength/Accessory
Power Clean and Jerk (Weightlifting Variable Reps & Sets)
6 sets
1 Power Clean and Jerk (80-85%)
(Choice of Split or Push Jerk)
Workout
Honor and Respect (Calories)
Freedom (RX’d)
12:00 AMRAP
60 Deadlifts (95/65)
40 Hang Power Clean and Jerks (95/65)
20 Thrusters (95/65)
Max Calorie Air Bike in remaining time
(KG conv: 42.5/30 barbell)
Independence
12:00 AMRAP
60 Deadlifts (75/55)
40 Hang Power Clean and Jerks (75/55)
20 Thrusters (75/55)
Max Calorie Air Bike
(KG conv: 35/25 barbell)
Liberty
12:00 AMRAP
30 Dumbbell Deadlifts (light)
20 Dumbbell Hang Power Cleans (light)
10 Dumbbell Thrusters (light)
Max Calorie Air Bike
Target number of Calories: 40/30+
Minimum number of Calories before scaling: No Minimum
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 15 Side Lying Rotations (each side)
1 Minute Barbell Forearm Stretch
2x 30 Second Foam Roller Hip Internal Rotations
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.
Side Lying Rotations
Barbell Forearm Stretch
Foam Roller Hip Internal Rotations