Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
10 Banded Pass Throughs
5 World’s Greatest Stretch (each)
-into-
6:00 AMRAP
3 Snatch Deadlifts
3 High Hang Muscle Snatch
3 Snatch Push Press
3 Overhead Squats
3 Hang Snatch
(PVC-Empty Bar)
2. Strength
5 sets:
1 Snatch Pull + 1 Hang Snatch (@70-75%)
-rest 60-90 seconds between sets-
3. Workout Prep
2 sets:
4 Wall Balls
2 Box Jump Overs (build in height)
Strength/Accessory
Snatch Pull + Hang Snatch (Weightlifting Variable Reps & Sets)
5 sets:
1 Snatch Pull + 1 Hang Snatch (@70-75%)
-rest 60-90 seconds between sets-
Workout
Chelsea Blues (Time)
Freedom (RX’d)
20 Wall Balls (20/14)
10 Box Jump Overs (24/20)
-Rest 1:00-
40 Wall Balls (20/14)
20 Box Jump Overs (24/20)
-Rest 1:00-
60 Wall Balls (20/14)
30 Box Jump Overs (24/20)
(KG conv: 9/6 Wall Ball)
Independence
20 Wall Balls (14/10)
10 Box Jump Overs (20/16)
-Rest 1:00-
40 Wall Balls (14/10)
20 Box Jump Overs (20/16)
-Rest 1:00-
60 Wall Balls (14/10)
30 Box Jump Overs (20/16)
(KG conv: 6/4 Wall Ball)
Liberty
10 Wall Ball Thrusters (light)
10 Box Step Ups (20/16)
-Rest 1:00-
20 Wall Ball Thrusters (light)
20 Box Step Ups (20/16)
-Rest 1:00-
30 Wall Ball Thrusters (light)
30 Box Step Ups (20/16)
Target time: 11:00-13:00
Time cap: 16:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 30 Second Foam Roller Hip Internal Rotations
2×15 Adductor Rockbacks
1 Minute Calf 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.
Foam Roller Hip Internal Rotations
Adductor Rockbacks
Calf Foam Rolling