Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
30-second Machine
10 Banded Pass Throughs
10 Banded Good Mornings
5 Kip Swings
3 Strict Pull Ups
3 Muscle Snatch (empty bar)
2. Workout Prep
3 sets:
3 Power Snatch (empty bar – build across sets)
2 Bar Facing Burpees
Set 1: 3 Pull Ups
Set 2: 3 Chest to Bar
Set 3: 1 Bar Muscle Up
Workout
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
Score = reps completed at the 12 minute mark. If you complete the workout, your score is 132 reps. Note your time in the comments.
Independence
3 Rounds
10 Power Snatches (75/55)
10 Bar Facing Burpees
-rest 3:00-
3 Rounds:
7 Bar Muscle Ups (or 14 Chest to Bars)
10 Bar Facing Burpees
(KG conv: 35/25 PS)
Liberty
3 Rounds
10 Dumbbell Power Snatches (light)
10 Up Downs
-rest 3:00-
3 Rounds:
10 Jumping Pull Ups
10 Up Downs
Target time each set: 3:00-5:00
Time cap: Set one is 6:00. Overall time cap (per the Open) is 12:00 clock time.
Strength/Accessory
Accessory (Checkmark)
3 sets
10 Dumbbell Bench Press (RPE 7)
-rest 30 secs-
12 Barbell Bent Over Row (RPE 7)
-rest 30 secs-
12-15 Bench Dumbbell Flies (RPE 5)
-rest 1:00 between sets-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
Dumbbell Bench Press
Barbell Bent Over Rows
Bench Dumbbell Flies
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute QL Stretch
2x 10 Shoulder Extension Bridges
1 Minute Ring Lat Stretch
1 Minute Quad Foam Rolling
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.
Pec Stretch
Shoulder Extension Bridges
Ring Lat Stretch
Quad Foam Rolling