Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
8:00 AMRAP
30-second Machine
10 Banded Good Mornings
10 Banded Strict Press
10-second Handstand Hold
5 Deadlifts (empty bar)
10 Deadbugs
10 Hollow Rocks
*Optional: 1–2 build-up sets for deadlifts (light → moderate)*
Workout Prep:
2 Sets
3 Handstand Push Ups (or scaled)
3 Deadlifts (build in sets)
3 GHDs (or scaled)
Rest :45
Workout
Frankincense (Time)
FREEDOM (RX):
3 Rounds
21 Handstand Push Ups
21 Deadlifts (185/125)
21 GHDs (or V-Ups)
(Score is Time)
(KG conv: 85/57.5)
INDEPENDENCE:
3 Rounds
15 Handstand Push Ups
21 Deadlifts (155/105)
15 GHDs (or V-Ups)
(Score is Time)
(KG conv: 70/47.5)
LIBERTY:
3 Rounds
15 Dumbbell Push Press (light)
15 Dumbbell Deadlifts (light)
15 Sit Ups
(Score is Time)
Strength/Accessory
Accessory (Checkmark)
4 sets
10 Strict Toes to Bar / Strict Knee Raise
-rest 30 seconds-
10 Heel Elevated Tempo Goblet Squat (3 sec negative)
* 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.)
15x Bootstrappers
1 Minute Forearm Smash
2x 30 Second Pigeon Stretch Drops
Bootstrappers
Forearm Smash
Pigeon Stretch Drops