Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
8:00 AMRAP
30-second Easy – Moderate Bike
20 Single Unders
10 PVC Good Mornings
6 Front Squats (empty bar)
4 Power Cleans + 2 Squat Cleans (empty bar)
*Optional: 1–2 barbell build-up sets*
Workout Prep:
2 Sets
10–15 Double Unders (or scaled)
2 Squat Cleans (light/moderate)
-rest :45 b/t sets-
Workout
Cousin Eddie’s RV (Time)
Freedom (RX’d):
2-2-2-3 min AMRAP
75 Double Unders
Max Squat Cleans in the time remaining (135/95)
-rest 1:00 between AMRAPs-
Go until you get 40 squat cleans or hit the cap
(Score is total time, including rest)
(KG conv: 60/42.5)
INDEPENDENCE:
2-2-2-3 min AMRAP
60 Double Unders
Max Squat Cleans in the time remaining (115/85)
-rest 1:00 between AMRAPs-
Go until you get 40 squat cleans or hit the cap
(Score is total time, including rest)
(KG conv: 52.5/37.5)
LIBERTY:
2-2-2-3 min AMRAP
50 Single Unders
Max Dumbbell Power Cleans in the time remaining (light)
-rest 1:00 between AMRAPs-
Go until you get 50 power cleans or hit the cap
(Score is total time, including rest)
Strength/Accessory
Mini Pump – Arms (Checkmark)
5 sets
12 Dumbbell Alternating Skull Crushers (each side) @ RPE 7/10
-rest 30 secs-
12 Dumbbell Alternating Curls (each side) @ RPE 7/10
-rest 1 minute between sets-
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Double DB Skull Crushers (alternate arms)
Dumbbell Bicep Curls (alternate arms)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf & Big Toe Stretch
1 Minute Couch Stretch
Calf & Big Toe Stretch
Couch Stretch