Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
9:00 AMRAP
10-second Handstand Hold
10 Walking Lunge Steps
5 Dynamic Squat Stretches
5 Kip Swings
3 Muscle Cleans + 3 Shoulder Press (empty bar)
3 Back Squats (empty bar)
2. Workout Prep
3 sets:
2 Front Rack Walking Lunges (empty bar – build in weight)
2 Front Squats (empty bar – build in weight)
2 Back Squats (empty bar – build in weight)
4 Synchro Toes to Bar
10ft Handstand Walk (or 1 wall walk)
Workout
The Unknown Soldier (Time)
Freedom (RX’d)
Teams of 2
100 Front Rack Lunges (75/55)
50 Synchro Toes to Bar
100 Front Squats (75/55)
25 Synchro Toes to Bar
100 Back Squats (75/55)
100ft Handstand Walk (or 8 Wall Walks)
(KG conv: 35/25 barbell)
Independence
Teams of 2
100 Front Rack Lunges (65/45)
25 Synchro Toes to Bar
100 Front Squats (65/45)
25 Synchro Toes to Bar
100 Back Squats (65/45)
100ft Handstand Walk
(KG conv: 30/20 barbell)
Liberty
Teams of 2
100 Single Dumbbell Front Rack Lunges (light)
25 Synchro Hanging Knee Raises
100 Dumbbell Front Squats (light)
25 Synchro Hanging Knee Raises
100 Single Dumbbell Back Squats (light)
100ft Bear Crawl
Target time: 20:00-23:00
Time cap: 25:00
Strength/Accessory
Mini Pump – Lower Pull (Checkmark)
3 sets
15 Hip Extensions on GHD (or 25 Supermans)
-rest 30 seconds-
20 Dumbbell Glute Bridges
-rest 1 minute 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.
Hip Extension
Supermans
Dumbbell Glute Bridge