Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Banded 7s
-into-
8:00 AMRAP
30-second Row Easy
10 Birddogs
10 Deadbugs
5 Inchworms
5 Dynamic Squat Stretch
5 Strict Press (empty bar)
2. Strength
5 sets
6 Shoulder Press
-build across sets by feel-
3. Workout Prep
2 sets:
10-second Row (build in pace)
2 Thrusters (build in weight)
2 Chest to Bar
Strength/Accessory
Shoulder Press (Weightlifting Variable Reps & Sets)
5 sets
6 Shoulder Press
-build across sets by feel-
Workout
Jack Frost (4 Rounds for time)
Freedom (RX’d)
4 Sets
15/12 Calorie Row
15 Thrusters (75/55)
15 Chest to Bar Pull Ups
-rest 1:1 between sets-
(KG conv: 35/25)
Independence
4 Sets
12/10 Calorie Row
12 Thrusters (75/55)
12 Chest to Bar Pull Ups
-rest 1:1 between sets-
(KG conv: 35/25)
Liberty
4 Sets
10/8 Calorie Row
10 Dumbbell Thrusters (light)
10 Jumping Pull Ups
-rest 1:1 between sets-
Target time each set: sub 2:00
Time cap each set: 2:30
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Cat Cow
1 Minute Barbell Forearm Stretch
2x 10 Seated External Rotations (each side)
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.
Cat Cow
Barbell Forearm Stretch
Seated External Rotations