Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Banded 7s
-into-
10:00 AMRAP
30-second Row
5 GHDs to parallel (stop at parallel, focus on leg extension)
5 Cat Cows
10-second Dead Hang
5 Bench Press (empty bar – build across)
2. Workout Prep
3 sets:
10-second Row (build in pace)
3 GHDs
3 Bench Press
Workout
Big Steve (AMRAP – Reps)
Freedom (RX’d)
Teams of 2
20:00 AMRAP
5 rounds (each):
20/15 Calorie Row
20 GHDs (Or V-Ups)
One partner starts on rower, one starts on GHD. Switch when reps are completed.
-into-
Max reps Bench Press (155/95) in remaining time.
*Partner must dead hang from the pull up bar while the other partner benches
(KG conv: 70/42.5)
Independence
Teams of 2
20:00 AMRAP
5 rounds (each):
15/12 Calorie Row
15 GHDs (Or V-Ups)
One partner starts on rower, one starts on GHD. Switch when reps are completed.
-into-
Max reps Bench Press (135/85)
-Partner must dead hang from pull-up bar while other partner benches
(KG conv: 60/40)
Liberty
Teams of 2
20:00 AMRAP
5 rounds (each):
12/10 Calorie Row
15 Sit Ups
One partner starts on rower, one starts on GHD. Switch when reps are completed.
-into-
Max reps Dumbbell Bench Press (light)
-Partner must dead hang from pull-up bar while other partner benches
Target number of reps: 80+ Reps
Minimum number of reps before scaling: 60 Reps
Strength/Accessory
Accessory (Weight)
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Foot Smash
2x 30 Second Foam Roller Hip Internal Rotations
1 Minute Cat Cow
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.
Foot Smash
Foam Roller Hip Internal Rotations
Cat Cow