Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
8:00 AMRAP
30-second Row
8 Banded Pass Through
6 Empty Bar Overhead Squats
4 Snatch Balances
6 Hollow Rocks
-into-
Bar Muscle Up Progression Reps (kip swings → hips to bar → transitions)
Workout Prep:
2 Sets
4 Overhead Squats (light → moderate)
1-2 Bar Muscle Ups (or Chest to Bar) (or scaled variation)
Rest :45
Workout
Star of Bethlehem (2 Rounds for reps)
FREEDOM (RX):
2 sets:
5:00 AMRAP
4-8-12-16….
Overhead Squats (95/65)
1-2-3-4….
Bar Muscle Ups
-rest 2:00 between sets-
(Score is 2 sets of Reps)
(KG conv: 42.5/30)
INDEPENDENCE:
2 sets:
5:00 AMRAP
4-8-12-16….
Overhead Squats (75/55)
Chest to Bar Pull Ups
-rest 2:00 between sets-
(Score is 2 sets of Reps)
(KG conv: 35/25)
LIBERTY:
2 sets:
5:00 AMRAP
4-8-12-16….
Dumbbell Front Squats (light)
Jumping Pull Ups
-rest 2:00 between sets-
(Score is 2 sets of Reps)
Strength/Accessory
Accessory (Checkmark)
4 sets:
10 Dumbbell Bulgarian Split Squats (each side) RPE 6-7
-rest 30 seconds-
10 Single Leg Dumbbell RDL (each side) RPE 6-7
* Rest 2 minutes between rounds
* 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.
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute QL Stretch
2x 10 Shoulder Extension Bridges
1 Minute Ring Lat Stretch
1 Minute Quad Foam Rolling
QL Stretch
Shoulder Extension Bridges
Ring Lat Stretch
Quad Foam Rolling