Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
8:00 Flow
1:00 Easy Machine
3 Inchworms
10 Deadbugs
6 Dumbbell Snatches (light)
10 Bodyweight Step Back Lunges
4 Empty Bar Snatch Grip High Pulls
2 Empty Bar Power Snatches
Workout Prep:
1 Set
1 Wall Walks
4 GHDs (or V-Ups)
4 Hang Dumbbell Snatches
4 Dumbbell Step Back Lunges
Workout
Ring in the New Year (AMRAP – Rounds and Reps)
FREEDOM (RX):
AMRAP 15:00
5 Wall Walks
20 GHDs (or V-Ups)
20 Hang Dumbbell Snatch (50/35)
20 Dumbbell Step Back Lunges (50/35)
(Score is Rounds + Reps)
(KG conv: 22.5/15 DB)
INDEPENDENCE:
AMRAP 15:00
3 Wall Walks
15 GHDs (or V-Ups)
20 Hang Dumbbell Snatch (35/25)
20 Dumbbell Step Back Lunges (35/25)
(KG conv: 15/10 DB)
LIBERTY:
AMRAP 15:00
3 Inchworms
15 Sit Ups
15 Hang Dumbbell Snatch (light)
15 Bodyweight Step Back Lunges
Strength/Accessory
Power Snatch
-Rest 3:00 after the Workout is completed-
8:00 to establish a Heavy Power Snatch
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
3 Sets
:30-:45 Frog Stretch
*:30 rest between sets.
Frog Stretch