Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
10:00 AMRAP
1:00 Jump Rope
10 SIt Ups
10 Box Step Ups
4x50ft Shuttle Runs
2. Workout Prep
2 sets:
2 Box Steps
2 Box Jumps
2 Box Jump Overs
2 GHDs (or Stick Sit-ups)
2 V-Ups
Workout
Hermey the Elf (Time)
Freedom (RX’d)
25 Box Step Ups (24/20)
50 GHDs (Or Stick Sit Ups)
25 Box Jumps (24/20)
50 V-Ups
25 Box Jump Overs (24/20)
50 Sit Ups
25 Box Step Ups (24/20)
Independence
25 Box Step Ups (20/16)
40 GHDs (Or Stick Sit Ups)
25 Box Jumps (20/16)
40 V-Ups
25 Box Jump Overs (20/16)
40 Sit Ups
25 Box Step Ups (20/16)
Liberty
15 Box Step Ups (20/16)
30 Sit Ups
15 Box Jumps (low)
30 Alternating V-Ups
15 Box Jumps (low)
30 Sit Ups
25 Box Step Ups (20/16)
Target time: 13:00-15:00
Time cap: 20:00
Strength/Accessory
Mini Pump – Lower Push (Checkmark)
4 sets
30 Second Wall Sit
-rest 30 seconds-
20 Front Foot Elevated Split Lunge (6″) (10 each side) @ 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 1 minute between sets.
Wall Sit
Double Dumbbell Front Foot Elevated Lunge
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
1 Minute Calf Foam Rolling
1 Minute Calf & Big Toe Stretch
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.
Couch Stretch
Calf Foam Rolling
Calf & Big Toe Stretch