Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
3:00 Machine
-into-
9:00 AMRAP
4 Lunge Matrix
10-second Handstand Hold
4 Wall Balls (light)
2x50ft Shuttle Run
4 Hang Muscle Cleans (empty bar)
2. Workout Prep
2 sets:
3 Wall Balls
10ft Handstand Walk
2x50ft Shuttle Run
2 Hang Power Cleans (build in weight)
Workout
Snow Miser (Checkmark)
Freedom (RX’d)
Every 1:00 (24:00)
MInute 1 – 20 Wall Balls (20/14)
Minute 2 – 25ft Handstand Walk (or 2 Wall Walks)
Minute 3 – 8x50ft Shuttle Runs
Minute 4 – 5 Hang Power Cleans (185/125)
(KG conv: 9/6 WB, 85/57.5 HPC)
Independence
Every 1:00 (24:00)
MInute 1 – 20 Wall Balls (14/10)
Minute 2 – 15ft Handstand Walk (or 1 Wall Walk)
Minute 3 – 7 Shuttle Runs (50ft)
Minute 4 – 5 Hang Power Cleans (155/105)
(KG conv: 6/4 WB, 70/47.5 HPC)
Liberty
Every 1:00 (24:00)
MInute 1 – 12 Wall Ball Thrusters (light)
Minute 2 – 25ft Bear Crawl
Minute 3 – 5 Shuttle Runs (50ft)
Minute 4 – 10 Hang Dumbbell Power Cleans (light)
Target time each set: sub 45 45-seconds
Time cap each set: 50 seconds
Strength/Accessory
Mini Pump – Arms (Checkmark)
3 sets
10 Weighted Pull Ups (or Banded Strict) @ RPE 7/10
-rest 30 secs-
12 Dumbbell Lateral Raises @ RPE 7/10
-rest 30 secs-
15 Banded Pull Aparts @ RPE 5/10
-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.