Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
-into-
8:00 AMRAP
10 Banded Good Mornings
10 Banded Shoulder Press
10 Deadbugs
5 Deadlifts (empty bar, build across sets)
5 Kip Swings
5 Hanging Knee Raises
2. Workout Prep
3 sets:
2 Deadlifts (build in weight)
2 Handstand Push Ups
2 Toes to Bar
Gymnastics
Gymnastics – Handstand/Grip (Week 6) (Checkmark)
7-minute AMRAP
Ascending ladder of reps 1-2-3-4-5-6-etc…
Level 1:
Box Pike to Hollow
Plank Shoulder Taps [right/left =1 rep]
After EVERY round, complete 100-foot farmers carry [35s/25s]
(KG conv: 15/10)
Level 2:
Walk Walk
Plank Shoulder Taps [right/left =1 rep]
After EVERY round, complete 100-foot farmers carry [50s/35s]
(KG conv: 22.5/15)
Level 3:
Walk Walk + Shoulder Taps [right/left =1 rep]
After EVERY round, complete 100-foot farmers carry [70s/50s]
(KG conv: 32.5/22.5)
Workout
Yukon Cornelius (Time)
Freedom (RX’d)
3 Rounds
7 Deadlifts (275/185)
14 Handstand Push Ups
21 Toes to Bar
(KG conv: 125/85)
Independence
3 Rounds
7 Deadlifts (225/155)
11 Handstand Push Ups
15 Toes to Bar
(KG conv: 102.5/70)
Liberty
3 Rounds
10 Dumbbell Deadlifts (light)
10 Dumbbell Push Press (light)
10 Hanging Knee Raises
Target time: 6:00-8:00
Time cap: 12:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Adductor Rockbacks
20x Scorpion Kicks (each side)
1 Minute Biceps Stretch on Rig
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.
Adductor Rockbacks
Scorpion Kicks
Biceps Stretch on Rig