Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
10:00 AMRAP
5 Roll and Reach
10 Glute Bridges
10 Deadbugs
5 empty bar Shoulder Press
5 empty bar Deadlifts
10-second Handstand Hold
Workout Prep:
3 sets
3 Deadlifts (build in weight)
3 HSPU or Pike Push Ups
25ft Handstand Walk or 2 Wall Walks
Strength/Accessory
Shoulder Press (Weightlifting Variable Reps & Sets)
Every 2:00 × 4 sets
5 Shoulder Press @ 62%
Workout
Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
FREEDOM (RX):
21-15-9
Deadlifts (225/155)
Handstand Push Ups
-into-
21-15-9
Deadlifts (315/205)
50ft Handstand Walk (Or 4 Wall Walks) after each set of Deadlifts
(KG conv: 102.5/70, 142.5/92.5)
(Score by reps completed at 9 minute time cap. If finished, note time of completion)
For full movement standards and scaling options, go to: games-assets.crossfit.com/Workout18_4_12-shdnuehqASQbdsuE32w.pdf
INDEPENDENCE:
21-15-9
Deadlifts (185/125)
12-9-6
Handstand Push Ups
-into-
21-15-9
Deadlifts (275/185 lb)
25ft Handstand Walk after each set of Deadlifts (or 2 Wall Walks)
(Score by reps completed at 9 minute time cap. If finished, note time of completion)
(KG conv: 85/57.5, 125/85)
LIBERTY:
21-15-9
Dumbbell Deadlifts (light)
Dumbbell Push Press (light)
-into-
15-12-9
Dumbbell Deadlifts (moderate)
50ft Bear Crawl after each set of Deadlifts
(Score by reps completed at 9 minute time cap. If finished, note time of completion)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2:00 Low Back Foam Roll
2 Sets
1:00 Elevated Standing Hamstring Stretch
*Rest as needed between sets.
Elevated Standing Hamstring Stretch