Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
8:00 AMRAP
30 Single Unders
5 Roll and Reach
5 Inchworms
3 Clean Deadlifts
3 Hang Muscle Cleans
3 Front Squats
3 Shoulder Press
-empty bar-
2. Strength
Every 2:00 x 7 sets:
1 Clean + 1 Jerk (@ 80–85%)
3. Workout Prep
3 sets:
3 Deadlifts (build in weight)
10 Double Unders
Strength/Accessory
Clean and Jerk (Weightlifting Variable Reps & Sets)
Clean & Jerk
Every 2:00 x 7 sets: 1 Clean + 1 Jerk (@80–85%)
Workout
Candied Yams (Time)
Freedom (RX’d)
10 Rounds
10 Deadlifts (135/95)
30 Double Unders
(KG conv: 60/42.5 DL)
Independence
10 Rounds
10 Deadlifts (115/85)
25 Double Unders
(KG conv: 52.5/37.5 DL)
Liberty
10 Rounds
8 Dumbbell Deadlifts (light)
24 Single Unders
Target time: 7:00-9:00
Time cap: 11:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Seated External Rotations (each side)
2x 1 Minute Calf Pumps
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.
Seated External Rotations
Calf Pumps