Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Banded 7s
-into-
8:00 AMRAP
30-second Row
5 Down Dog to Seal Pose
5 Scorpions (each side)
5 Single Arm Dumbbell Bench Press (each)
2. Strength
4 sets
10 Bench Press (build across sets by feel)
3. Workout Prep
2 sets:
10-second Row (build in pace)
3 Push Ups
Strength/Accessory
Bench Press (Weightlifting Variable Reps & Sets)
4 sets
10 Bench Press (build across sets by feel)
Workout
Tottenham Hotspur (AMRAP – Reps)
Freedom (RX’d)
15:00 AMRAP
10/8 Calorie Row
10-15-20-25. . .
Push Ups
* Score is total reps, including the Row
Independence
15:00 AMRAP
8/7 Calorie Row
8-12-16-20. . .
Push Ups
Liberty
15:00 AMRAP
7/6 Calorie Row
5-10-15-20. . .
Box Push Ups
Target number of reps: 10 push-ups in the round of 30 (130 reps for men, 120 reps for women)
Minimum number of reps before scaling: 15 push-ups in the round of 25 (100 reps for men, 92 for women)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x Shoo the Cat
1 Minute Band Biceps Stretch
2x 10 Shoulder Extension Bridges
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
Band Biceps Stretch
Shoulder Extension Bridges