Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
9:00 AMRAP
10 Deadbugs
10 Bird Dogs
5 Single Dumbbell Suitcase Deadlift (each)
5 Dumbbell Bench Press (light)
10 Walking Lunge Steps
5 Hang Dumbbell Cleans (light)
2. Workout Prep
3 sets:
5/4 Calorie Air Bike
3 Dumbbell Deadlifts
3 Dumbbell Bench Press
4 Dumbbell Walking Lunges
3 Dumbbell Hang Cleans
-build in weight across sets-
Workout
Liverpool Reds (Time)
Freedom (RX’d)
Teams of 2
100/80 Calorie Air Bike
100 Dumbbell Deadlifts (50s/35s)
100 Dumbbell Bench Press (50s/35s)
100/80 Calorie Air Bike
200ft Dumbbell Walking Lunges (50s/35s)
100 Dumbbell Hang Cleans (50s/35s)
100/80 Calorie Air Bike
(KG conv: 22.5/15 DBs)
Independence
Teams of 2
80/64 Calorie Air Bike
100 Dumbbell Deadlifts (35s/25s)
100 Dumbbell Bench Press (35s/25s)
80/64 Calorie Air Bike
200ft Walking Dumbbell Walking Lunge (35s/25s)
100 Dumbbell Hang Cleans (35s/25s)
80/64 Calorie Air Bike
(KG conv: 15/10 DBs)
Liberty
Teams of 2
50/40 Calorie Air Bike
50 Dumbbell Deadlifts (light)
50 Dumbbell Bench Press (light)
50/40 Calorie Bike
100ft Dumbbell Walking Lunges (light)
50 Dumbbell Hang Cleans (light)
50/40 Calorie Air Bike
Target time: 30:00-35:00
Time cap: 40:00
Strength/Accessory
Mini Pump – Lower Push (Checkmark)
3 sets
10 Goblet Heel Elevated Squats @ RPE 7/10
-rest 30 seconds-
12 Double Dumbbell Single Leg Calf Raises @ RPE 7/10 (each side)
-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.
Heel Elevated Goblet Squats
Single Leg Dumbbell Calf Raise