Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
10:00 AMRAP
30-second Easy Air Bike
4 Rope Pulls (or 8 Ring Rows)
50m Jog
10 Walking Lunge Steps
10 Alternating V-Ups
Workout Prep:
2 sets (1:1/with partner)
5/4 Calorie Air Bike (build in pace)
10ft Dumbbell Lunge (build in weight)
50m Run (build in pace)
1 Rope Climb (halfway) (Or 1 Strict Pull Up)
Workout
Pueblo Grande (Time)
FREEDOM (RX)
Teams of 2
5 sets (each/1:1)
15/12 Calorie Air Bike
25ft Dumbbell Lunge (35s/25s)
100m Run
1 Rope Climb (Or 3 Strict Pull Ups)
(Score is time)
(KG conv: 15/10 DBs)
INDEPENDENCE:
Teams of 2
5 sets (each/1:1)
12/10 Calorie Air Bike
25ft Dumbbell Lunge (25s/15s)
100m Run
1 Rope Climb (Or 3 Strict Pull Ups)
(Score is time)
(KG conv: 10/7.5 DBs)
LIBERTY:
Teams of 2
5 sets (each/1:1)
10/8 Calorie Air Bike
25ft Walking Lunge
100m Run
3 Jumping Pull Ups
(Score is time)
TARGET TIMES:
Top Performers: Complete each round in under 3:00 (per set)
Most Athletes: 3:00-4:00 per set (Time Cap each set: 4:00)
Strength/Accessory
Mini Pump – Core and Arms (Checkmark)
3 sets
15 V-Ups
-rest 30 secs-
10 Rotational Medball Throw (each side)
-rest 30 secs-
10 Single Arm Dumbbell Overhead Extensions (both arms same time) @ RPE 7/10
-rest 30 secs-
20 alternating Zottman Curl @ RPE 7/10 (10 each side)
-rest 1 minute 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.
V Ups
Rotational Wall/Med Ball Throws
Double Dumbbell Overhead Extension
Zottman Curls