Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2:00 Machine:
-into-
3 sets
10 Alternating Box Step Ups
30-second Knee Plank
3 Inchworms
2. Workout Prep
Get set up relatively quickly, and let’s light this candle!
Workout
CHAD (Time)
1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
Independence
1000 Box Step Ups (20in)
-Use 35/25lb vest/ruck backpack if available (KG 15/10)
Liberty
For Time:
500 Box Step Ups (16in)
* This Hero workout was written in honor of Navy SEAL Senior Chief Chad Wilkinson, who died by suicide on Oct. 29, 2018 as a result of several traumatic brain injuries, blast-wave injuries, and post-traumatic stress disorder (PTSD) stemming from many deployments across more than two decades of service. The workout represents a mental and physical grind built around endurance, consistency, and mindset.
Alternative Workout Option
Bert (Time)
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.
He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
To learn more about Bert click here
Independence
40 Burpees
400m Run
80 Push Ups
400m Run
120 Walking Lunges
400m Run
160 Air Squats
400m Run
120 Walking Lunges
400m Run
80 Push Ups
400m Run
40 Burpees
Liberty
20 Up Downs
200m Run
30 Bar Push Ups
200m Run
40 Walking Lunges
200m Run
50 Air Squats
200m Run
40 Walking Lunges
200m Run
30 Bar Push Ups
200m Run
20 Up Downs
Target time: 45:00-55:00
Time cap: 55:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20 Shoo the Cat
1 Minute Calf Foam Rolling
1 Minute Dorsiflexion Matrix
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.
Shoo the Cat
Calf Foam Rolling
Dorsiflexion Matrix