Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
10:00 AMRAP
30-second Row
30-second Run
20 Single Unders
6 Leg Swings (each side)
3 Slow Burpees
*Optional: Practice 2–3 partner transition cycles on the rower and rope*
Workout Prep:
1 Set
:30 Row (moderate)
:30 Single Unders
100m Run
Rest :45
Workout
The Magi (Time)
FREEDOM (RX):
Teams of 2
Partner Triple 3
3000/2400m Row (partners must switch every 30 seconds)
300 Double Unders (partners must switch every 30 seconds)
3 Mile Run (together) (OR 360/300 calorie air bike, switch every 30 seconds)
(Score is Time)
INDEPENDENCE:
Teams of 2
Partner Triple 3
2500/2000m Row (partners must switch every 30 seconds)
200 Double Unders (partners must switch every 30 seconds)
2 Mile Run (together)(OR 240/200 calorie air bike, switch every 30 seconds)
(Score is Time)
LIBERTY:
Teams of 2
Partner Triple 3
2000/1600m Row (partners must switch every 30 seconds)
300 Single Unders (partners must switch every 30 seconds)
1 Mile Run (together)(OR 120/100 calorie air bike, switch every 30 seconds)
(Score is Time)
Strength/Accessory
Mayhem Mini-Pump – Lower Pull (Checkmark)
4 rounds:
8 Weighted Hip Thrusts @ RPE 7-7.5/10
-rest 30 seconds-
12 GHD Hip Extension (or 25 Supermans) (or to RPE 8-8.5/10)
-rest 30 seconds-
15 Russian Kettlebell Swings @ RPE 7-7.5/10
* 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.
Weighted Hip Thrust
Hip Extension
Supermans
Russian Kettlebell Swings