Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
10:00 AMRAP
30-second Machine
10 Beat Swings
5 Hanging Knee Raises
5 empty bar Deadlifts (build in weight, stay under 50%)
4 PVC Front Squats
3 PVC Overhead Squats
4 Up Downs
Workout Prep:
3 Sets:
Set 1:
3 Toes to Bar
3 Back Squats
2 Burpees
-Rest :45-
Set 2:
2 Toes to Bar
2 Front Squats
2 Burpee to Bar
-Rest :45-
Set 3:
2 Toes to Bar
2 Overhead Squats
2 Bar Facing Burpees
Strength/Accessory
Deadlift (Weightlifting Variable Reps & Sets)
Every 2:30 × 4 sets
5 Deadlifts @ 65%
Workout
Little House on the Prairie (Time)
FREEDOM (RX):
30 Toes to Bar
30 Back Squats (95/65)
30 Burpees
-Rest 1:00-
20 Toes to Bar
20 Front Squats (115/80)
20 Burpee to Bar
-Rest 1:00-
10 Toes to Bar
10 Overhead Squats (135/95)
10 Bar Facing Burpees
(Scored by Total Time)
(KG conv: 42.5/30 BS, 52.5/35 FS, 60/42.5 OHS)
INDEPENDENCE:
25 Toes to Bar
30 Back Squats (75/55)
30 Burpees
-Rest 1:00-
15 Toes to Bar
20 Front Squats (95/65)
20 Burpee to Bar
-Rest 1:00-
10 Toes to Bar
10 Overhead Squats (115/80)
10 Bar Facing Burpees
(KG conv: 35/25 BS, 42.5/30 FS, 52.5/35 OHS)
LIBERTY:
20 Hanging Knee Raises
20 Air Squats
20 Up Downs
-Rest 1:00-
15 Hanging Knee Raises
15 Dumbbell Front Squats (light)
15 Up Downs
-Rest 1:00-
10 Hanging Knee Raises
10 Dumbbell Front Squats (light)
10 Up Downs
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Lat Foam Roll (each side)
2 Sets
1:00 Leaning Tricep Stretch (each side)
*Rest as needed during alternating of sides.
Leaning Tricep Stretch