Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
8:00 AMRAP
30-second Machine
8 Empty Bar Hang Power Cleans
6 Front Rack Lunges
6 Up Downs Over Bar
*Optional: 1–2 Cycling Sets (3–5 reps at moderate weight)*
Workout Prep:
2 Sets
4 Hang Power Cleans (build in weight)
4 Burpee Over Bar
Rest :45
Workout
Gold and Myrrh (2 Rounds for time)
Freedom (RX’d):
21-15-9
Hang Power Cleans (135/95)
Burpee Over Bar
-rest 3:00-
9-15-21
Burpee Over Bar
Hang Power Cleans (135/95)
(Score is 2 sets of Time)
(KG conv: 60/42.5)
INDEPENDENCE:
21-15-9
Hang Power Cleans (115/80)
Burpee Over Bar
-rest 3:00-
9-15-21
Burpee Over Bar
Hang Power Cleans (115/80)
(Score is 2 sets of Time)
(KG conv: 52.5/35)
LIBERTY:
15-12-9
Dumbbell Hang Power Cleans (light)
Up Downs
-rest 3:00-
9-12-15
Up Downs
Dumbbell Hang Power Cleans (light)
(Score is 2 sets of Time)
Strength/Accessory
Accessory (2 Rounds for reps)
Tabata Dumbbell Bench
8 sets
20-seconds Max Reps Dumbbell Bench (light-moderate)
10-second Rest
-Rest 2:00, into-
Tabata Banded Face Pulls
8 sets
20-seconds Max Reps Banded Face Pulls (light)
10-second Rest
* The Weight of the dumbbells and the resistance of the band need to be light. You should be able to move for almost the entire 20 seconds. Rest is short between sets; shake things out quickly and be ready to go. Scored by total reps for each section
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2×45 second Ring Tricep Stretch
4x 5 Quad Foam Rolling (each leg)
2x 8 Bretzel
Ring Tricep Stretch
Quad Foam Rolling
Bretzel