Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
Hip Halo Warm Up
-into-
8:00 AMRAP
5/4 Calorie Air Bike
10 Banded Pass-Throughs
5 Empty Bar Hang Muscle Cleans
5 Empty Bar Front Squats
8 Ring Rows
5 Scap Pull Ups
-into-
3 sets:
3 Front Squats (build up to starting weight)
Workout Prep:
2 sets:
10-second Air Bike (build in pace)
3 Hang Power (build in weight)
3 Chest to Bar
Strength/Accessory
Front Squat (Weightlifting Variable Reps & Sets)
4 sets
8 Front Squats
-build across sets by feel, rest 1:00-2:00 between sets-
Workout
Sun Devils (2 Rounds for time)
FREEDOM (RX)
2 sets:
25/20 Calorie Air Bike
25 Hang Power Cleans (95/65)
25/20 Calorie Air Bike
25 Chest to Bar Pull Ups
-Rest until 10:00, then perform set 2-
(Score is 2 sets of Time)
(KG conv: 42.5/30)
INDEPENDENCE
2 sets:
20/16 Calorie Air Bike
25 Hang Power Cleans (75/55)
20/16 Calorie Air Bike
25 Pull Ups
-Rest until 10:00, then perform set 2-
(Score is 2 sets of Time)
(KG conv: 35/25)
LIBERTY
2 sets:
15/12 Calorie Air Bike
15 Dumbbell Hang Power Cleans (light)
15/12 Calorie Air Bike
15 Jumping Pull Ups
-Rest until 10:00, then perform set 2-
(Score is 2 sets of Time)
TARGET TIMES:
Top Performers: 5:30–7:00 per set
Most Athletes: 7:30–9:30 per set (Time cap 9:30 per set)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 30 Second Pigeon Stretch Drops
1 Minute Forearm Smash
1 Minute Foot Smash
Pigeon Stretch Drops
Forearm Smash
Foot Smash