Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
10:00 AMRAP
150m Run
10 Front to Back Leg Swings
10 Walking Lunges
10 Deadbugs
5 Empty Bar Muscle Cleans
5 Empty Bar Hang Power Cleans
*Optional: 2–3 barbell practice reps at 50–60%, 60–70%, 70–80%*
Workout Prep:
2 Sets
20-second Run (fast)
2 Power Cleans (light → moderate)
Rest :45
Workout
Confetti and Fireworks (7 Rounds for reps)
FREEDOM (RX):
3:00 Max Distance Run or 50ft Shuttle Runs
1:00 Max Power Cleans (95/65)
3:00 Max Distance Run or 50ft Shuttle Runs
2:00 Max Power Cleans (135/95)
3:00 Max DIstance Run or 50ft Shuttle Runs
3:00 Max Power Cleans (185/125)
3:00 Max Distance Run or 50ft Shuttle Runs
(Score is Reps per Interval)
(KG conv: 42.5/30 weight 1, 60/42.5 weight 2, 85/57.5 weight 3)
INDEPENDENCE:
3:00 Max Distance Run or 50ft Shuttle Runs
1:00 Max Power Cleans (75/55)
3:00 Max Distance Run or 50ft Shuttle Runs
2:00 Max Power Cleans (115/85)
3:00 Max Distance Run or 50ft Shuttle Runs
3:00 Max Power Cleans (155/105)
3:00 Max Distance Run or 50ft Shuttle Runs
(KG conv: 35/25 weight 1, 52.5/37.5 weight 2, 70/47.5 weight 3)
LIBERTY:
2:00 Max Distance Run or 50ft Shuttle Runs
1:00 Max Dumbbell Power Cleans (light)
2:00 Max Distance Run or 50ft Shuttle Runs
2:00 Max Dumbbell Power Cleans (light-moderate)
2:00 Max Distance Run or 50ft Shuttle Runs
3:00 Max Dumbbell Power Cleans (moderate)
2:00 Max Distance Run or 50ft Shuttle Runs
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
3 Sets
:30-:45 Toe Touch Stretch
*:30 rest between each set.
Toe Touch Stretch