Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
2 Rounds
30-second Machine
10 Russian Kettlebell Swings (light)
10 Sit Ups
6 Box Step Ups
3 empty bar Muscle Cleans + 3 Shoulder Press
3 empty bar Hang Power Cleans and Push Press
-into-
3:00
Build up to weight in sets of 3 (singles). Focus on good positioning and proper resets after each lift.
Workout Prep:
1 Set
5 Kettlebell Swings
5 GHDs or Stick Sit-ups
5 Box Jumps
Strength/Accessory
Power Clean and Jerk (Weightlifting Variable Reps & Sets)
Every 1:00 (8:00)
3 Power Clean and Jerks (singles) @ RPE 6
Workout
Family Matters (AMRAP – Rounds and Reps)
FREEDOM (RX+):
12:00 AMRAP
15 Kettlebell Swings (53/35)
15 GHDs (Or Stick Sit Ups)
15 Box Jumps (24/20)
(Scored by Rounds + Reps)
(KG conv: 24/16 KB)
INDEPENDENCE (RX):
12:00 AMRAP
15 Kettlebell Swings (35/26)
10 GHDs (Or Stick Sit Ups)
15 Box Jumps (20/16)
(KG conv: 16/12 KB)
LIBERTY (SCALED):
12:00 AMRAP
10 Russian Kettlebell Swings (light)
10 Sit Ups
10 Box Step Ups (20/16)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Hamstring Foam Roll
2 Sets
1:00 Frog Stretch
*Rest as needed between sets.
Frog Stretch