Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
10:00 AMRAP
10 Banded Pass Throughs
5 Dynamic Squat Stretches
5 Empty Bar Muscle Cleans
5 Empty Bar Front Squats
5 Empty Bar Push Press
20 Single Unders
-into-
3 sets:
2 Clean and Jerks
(singles, build across sets to starting weight)
Workout Prep:
2 sets:
2 Power Cleans (build up in weight)
10 Double Unders
Strength/Accessory
Clean and Jerk (Weightlifting Variable Reps & Sets)
5 sets
1 Clean + 1 Jerk (@75-80%)
-rest 1:00-2:00 between sets-
Workout
Hayden Butte (Time)
FREEDOM (RX)
1-2-3-4-5-5-4-3-2-1
Power Cleans (185/125)
Perform 30 Double Unders after each set
(Score is time)
(KG conv: 85/57.5 PC)
INDEPENDENCE:
1-2-3-4-5-5-4-3-2-1
Power Cleans (155/105)
-30 Double Unders after each set
(Score is time)
(KG conv: 70/47.5 PC)
LIBERTY:
1-2-3-4-5-5-4-3-2-1
Dumbbell Power Cleans (light)
-30 Single Unders after each set
(Score is time)
TARGET TIMES:
Top Performers: 7:00–9:00
Most Athletes: 9:00–14:00 (Time Cap: 16:00)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
45 Second Supine Twists
20x Scorpion Kicks (each side)
1 Minute Biceps Stretch on Rig
Supine Twists
Scorpion Kicks
Biceps Stretch on Rig