Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm Up
-into-
8:00 AMRAP
30-second Run
30-second Jump Rope
5 World’s Greatest Stretch (each side)
3 Front Squats (empty bar, slow and controlled)
10 Sit Ups
2. Strength
5 sets
10 Front Squats (build across sets by feel)
3. Workout Prep
3 sets:
10-second Run (build in pace)
3 GHDs
Strength/Accessory
Front Squat (Weightlifting Variable Reps & Sets)
5 sets
10 Front Squat (build across sets by feel)
Rest 2 minutes between sets
Workout
Freedom Isn’t Free (2 Rounds for reps)
Freedom (RX’d)
6 sets:
1:00 Max Calorie Run OR Max Shuttle Run
1:00 Max GHDs (Or V-Ups)
1:00 Rest
* Each Shuttle Run rep is 25 feet down + 25 feet back (50 feet total). You do NOT need to touch the ground today.
Independence
No Change to Workout
Liberty
6 sets:
1:00 Max Calorie Run
1:00 Max Sit Ups
1:00 Rest
Target number of reps each set:
Run: 15/12 + Calories
GHDs: 20 + Reps
Minimum number of reps before scaling: No minimum, just move.
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 30 Second Pigeon Stretch Drops
1 Minute Posterior Shoulder Smash
1 Minute Band Wrist Mobilization
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.
Pigeon Stretch Drops
Posterior Shoulder Smash
Band Wrist Mobilization