Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
2:00 Machine
-into-
8:00 AMRAP
10 Banded Pull Aparts
5 Dynamic Squat Stretch
3 Front Squats with empty bar
3 Push Press with empty bar
3 Thrusters with empty bar
6 Ring Rows or 3–5 Pull Ups
Workout Prep:
2 Sets
3 Thrusters (build in weight)
3 Chest to Bar Pull Ups
-rest :60-
Workout
CrossFit Games Open 13.5 (AMRAP – Rounds and Reps)
4 Minute AMRAP of:
15 Thrusters, 100#/65#
15 Chest-To-Bar Pullups
If 90+ reps are performed, this becomes an 8-Minute AMRAP.
If 180+ reps are performed, this becomes a 12-Minute AMRAP.
continuing until you do not complete 90 reps.
FREEDOM (RX):
13.5 Open Workout
AMRAP (For As Long As Possible)
3 Rounds
15 Thrusters (95/65)
15 Chest to Bar Pull Ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
(Scored by Rounds + Reps)
(KG conv: 42.5/30)
INDEPENDENCE:
13.5 Open Workout
AMRAP 4:00 (until failure)
3 Rounds
15 Thrusters (75/55)
15 Pull Ups
(KG conv: 35/25)
LIBERTY:
13.5 Open Workout
AMRAP 4:00 (until failure)
3 Rounds
10 Dumbbell Thrusters (light)
10 Ring Rows
CrossFit Games Division Standards can be viewed here:
games.crossfit.com/workouts/open/2013/5#workoutsTab5
Gymnastics
Toes to Bar (Checkmark)
Level 1:
12 minute EMOM of:
Minute 1: 5-8 Arch to Hollow on Bar with Legs together
Minute 2: 5-8 Arch to Knee Tuck (same arch position but now tucking knees in the kip swing – focus on perfect positions without a double sway)
Minute 3: 10 Anchored Seated Toes to Bar Compressions
Minute 4: Rest minute
Level 2:
12 minute EMOM of:
Minute 1: 5-8 Toes to Bar (or Knee Raises)
Minute 2: 8-15 Arch to Knee Raises
Minute 3: 10 Anchored Seated Toes to Bar Compressions
Minute 4: Rest minute
Level 3:
3 sets of:
15 second L-Sit on Parallettes
rest 30 seconds
60 second AMRAP of Toes to Bar
Rest 2:15 minutes between sets (start next rounds at minute 4 and 8)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-3 minutes of Calf Foam Roll
2 Sets
1:00 Frog Stretch
*1:00 rest between each set.
Frog Stretch