Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
8:00 AMRAP
8 Up Downs
6 Lunge Matrix
4×50ft Shuttle Runs
10 Plank Shoulder Taps
5/4 Calorie Row
-into-
2 Rounds
4×50ft Shuttle Run
5/4 Calorie Row
Workout
Sparky (Time)
FREEDOM (RX)
25x50ft Shuttle Run
100/80 Calorie Row
25x50ft Shuttle Run
(Score is time)
INDEPENDENCE:
20x50ft Shuttle Run
80/64 Calorie Row
20x50ft Shuttle Run
(Score is time)
LIBERTY:
15x50ft Shuttle Run
60/48 Calorie Row
15x50ft Shuttle Run
(Score is time)
TARGET TIMES:
Top Performers: 13:00–15:00
Most Athletes: 16:00–20:00 (Time Cap: 24:00)
Strength/Accessory
Accessory (3 Rounds for weight)
3-4 sets:
10 Landmine Press (each) @ moderate weight – maintain control and quality
10 Landmine Twists @ moderate weight – maintain control and quality
10 Landmine RDL (each) @ moderate weight – maintain control and quality
*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets
Landmine Press
Landmine Twist
Landmine RDL
The video below is an example of setting up for a landmine if you do not have a bar anchor available.
Split Stance Landmine Bent Over Row
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
1 Minute Posterior Hip Stretch
1 Minute Dorsiflexion Matrix \
Couch Stretch
Posterior Hip Stretch
Dorsiflexion Matrix