Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
9:00 AMRAP
50m Run
10 Banded Good Mornings
10 Deadbugs
3 Sandbag Deadlifts
10ft Sandbag Carry
10 Box Step Over
2. Workout Prep
2 sets:
100m Run (together)
10ft Sandbag Carry (at workout weight)
10-second Air Bike (build in pace)
2 Sandbag Box Step Overs
Workout
Green Bean Casserole (Time)
Freedom (RX’d)
Teams of 2
5 Rounds
300m Run (together)
Partner 1: 100ft Sandbag Carry (100/70) (or Dumbbell Farmer Carry (50s/35s))
Partner 2: 15/12 Calorie Air Bike (or Bike Erg)
– Switch when both are completed –
20 Sandbag Box Step Overs (20) (100/70) (or Dumbbell Box Step Overs (50s/35s))(shared)
(KG conv: 45/32.5 Sandbag, 22.5/15 DBs)
Independence
Teams of 2
5 Rounds
300m Run (together)
Partner 1: 100ft Sandbag Carry (70/50) (or Dumbbell Farmer Carry (35s/25s))
Partner 2: 12/10 Calorie Air Bike (or Bike Erg)
-switch when both are completed-
20 Sandbag Box Step Overs (20) (70/50) (or Dumbbell Box Step Overs (35s/25s))(shared)
(KG conv: 32.5/22.5 Sandbag, 15/10 DBs)
Liberty
Teams of 2
5 Rounds
200m Run (together)
Partner 1: 100ft Medball Carry (light)
Partner 2: 10/8 Calorie Air Bike (or Bike Erg)
-switch when both are completed-
20 Medball Box Step Ups (16) (light)(shared)
Target time: 22:00-25:00
Time cap: 30:00
Strength/Accessory
Mini Pump – Arms (Checkmark)
4 sets
10-12 Barbell Curls @ RPE 7/10
-rest 30 secs-
10-12 Barbell Skull Crushers @ RPE 7/10
-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.
Barbell Bicep Curl
Barbell Skull Crushers