Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
Burgener Warm Up (10–15 mins) (Snatch) + Skill Transfer (if time allows)
• 10 minutes with a PVC or Empty Barbell
• Perform 3–5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
• 5 minutes, 2–3 times through
• Focus on footwork and finishing the pull
Workout Prep:
3 sets:
2 Overhead Squats (build in weight)
2 Box Jumps (build in height)
Workout
Papago Park (Time)
Freedom (RX’d)
2 Rounds
15 Box Jumps (24/20)
9 Overhead Squats (115/85)
-rest 1:1-
2 Rounds
15 Box Jumps (24/20)
12 Overhead Squats (95/65)
-rest 1:1-
2 Rounds
15 Box Jumps (24/20)
15 Overhead Squats (75/55)
(Score is total time, including rest)
(KG conv: 52.5/35, 42.5/30, 35/25)
INDEPENDENCE:
2 Rounds
15 Box Jumps (20/16)
9 Overhead Squats (95/65)
-rest 1:1-
2 Rounds
15 Box Jumps (20/16)
12 Overhead Squats (75/55)
-rest 1:1-
2 Rounds
15 Box Jumps (20/16)
15 Overhead Squats (55/45)
(Score is total time, including rest)
(KG conv: 42.5/30, 35/25, 25/20)
LIBERTY:
3 sets
2 Rounds
10 Box Step Ups (20/16)
5 Dumbbell Front Squats (light)
(Score is time)
TARGET TIMES:
Top Performers: 2:00–2:30 per couplet
Most Athletes: 2:30–3:30 per couplet (Time Cap: 4:00 per couplet)
Strength/Accessory
Accessory (Checkmark)
3 sets
20 Russian Kettlebell Swings @ RPE 7/10
-rest 30 seconds-
20 Dumbbell Glute Bridges
* 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.
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15x Bootstrappers
2x 8 Bretzel
Bootstrappers
Bretzel