Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
45-second Ski (Or Row)
10 Standing Banded IY
10 Ring Rows
10 Alternating V-Ups
5 Inchworms
2. Workout Prep
2 sets:
5/4 Calorie Ski (or Row)
1 Wall Walk
1 Rope Climb
Gymnastics
Gymnastics – Handstand/Grip (Week 3) (2 Rounds for reps)
4:00 AMRAP
1 minute rest
4:00 AMRAP
* Start the second AMRAP at the beginning.
Level 1:
10 Plank Shoulder Taps [right/left = 2 reps]
100ft Plate Pinch Walking Carries (15/10 pounds, 7.5/5 kg)
Level 2:
10 Handstand Shoulder Taps, with back to wall [right/left = 2 reps]
100ft Plate Pinch Walking Carries (25/15 pounds, 10/7.5 kg)
Level 3:
20 Wall Facing Handstand Shoulder Taps [right/left = 2 reps]
100ft Plate Pinch Walking Carries (35/25 pounds, 15/10 kg)
Workout
Moment of Silence (Time)
Freedom (RX’d)
4 Rounds
15/12 Calorie Ski (Or Row)
4 Wall Walks
-into-
10 Rope Climbs (Or 30 Strict Pull Ups)
Independence
4 Rounds
12/10 Calorie Ski (Or Row)
3 Wall Walks
-into-
8 Rope Climbs (Or 24 Strict Pull Ups)
Liberty
4 Rounds
10/8 Calorie Ski (Or Row)
25ft Bear Crawl
-into-
10 Zombie Rope Climbs (Or 30 Jumping Pull Ups)
Target time: 9:00-11:00
Time cap: 15:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Reverse Leg Raises (each side)
2x 10 Down Dog
1 Minute Seated Biceps Stretch
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.
Reverse Leg Raises
Down Dog
Seated Biceps Stretch