Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
30-second Bike
5 Half Kneeling Single Arm Dumbbell Press (each)
10 Sit Ups
5 Up Downs
2. Workout Prep
2 sets:
5/4 Calorie Air Bike (build in pace)
3 Single Arm Dumbbell Push Press (build in weight)
2 Stick Sit Ups
Workout
Sheffield United (Time)
Freedom (RX’d)
4 Rounds
20/16 Calorie Air Bike
20 Single Arm Dumbbell Push Press (50/35)
20 Stick Sit Ups
(KG conv: 22.5/15 DB)
Independence
4 Rounds
16/14 Calorie Air Bike
20 Single Arm Dumbbell Push Press (35/25)
16 Stick Sit Ups
(KG conv: 15/10 DB)
Liberty
4 Rounds
12/10 Calorie Air Bike
12 Single Arm Dumbbell Push Press (light)
15 Sit Ups
Target time: 12:00-14:00
Time cap: 16:00
Strength/Accessory
Accessory (Checkmark)
3 sets
10 Dumbbell Arnold Press @ RPE 7/10
-rest 30 secs-
12 Barbell Supinated Bent Over Row @ RPE 7/10
-rest 30 secs-
15 Banded Pull Aparts @ RPE 5/10
-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.
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf Foam Rolling
1 Minute Posterior Hip Stretch
1 Minute Foam Roller Angels
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.
Calf Foam Rolling
Posterior Hip Stretch
Foam Roller Angels