Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm Up + Banded 7s
-into-
7:00 AMRAP
30-second Machine
10 Alternating V-Ups
3 Snatch Deadlifts (empty bar)
3 Hang Muscle Snatch (empty bar)
3 Snatch Push Press (empty bar)
3 Overhead Squats (empty bar)
1 Squat Snatch (empty bar)
2. Strength
5 sets
2 Snatch @ 75–80%
-complete a set every 2:00-
3. Workout Prep
2 sets:
10-second Calorie Bike
2 Dumbbell Snatch (build in weight)
2 Burpee Over Dumbbell
Strength/Accessory
Snatch (Weightlifting Variable Reps & Sets)
5 sets
2 Snatch @ 75–80%
-complete a set every 2:00-
Workout
The Winter Warlock (Time)
Freedom (RX’d)
2:00 AMRAP
15/12 Calorie Air Bike
12 Alternating Dumbbell Snatches (50/35)
Max Burpee over Dumbbell in remaining time
-rest 1:00 between sets-
* Continue until 75 Burpee over Dumbbell are complete
(KG conv: 22.5/15 DB)
Time cap: 23 minutes (8 rounds). If capped, add one second to your time for each rep remaining.
Independence
2:00 AMRAP
12/10 Calorie Air Bike
12 Dumbbell Snatch (35/25)
Max Burpee over Dumbbell
-rest 1:00 between sets-
-Continue until 60 Burpee over Dumbbell are complete
(KG conv: 15/10 DB)
Liberty
2:00 AMRAP
10/8 Calorie Air Bike
8 Dumbbell Snatch (light)
Max Up Downs
-rest 1:00 between sets-
-Continue until 50 Up Downs are complete
Target number of reps each set: 11+ Burpees
Minimum number of reps before scaling: 8 Burpees
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
4×5 Quad Foam Rolling each leg
2 Minute Bench Stretch for Lats
1 Minute Seated Biceps 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.
Quad Foam Rolling
Bench Stretch for Lats
Seated Biceps Stretch