Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
10:00 AMRAP
200m easy Run or 10/8 Cal Bike
10 Leg Swings (each)
5 Scap Pull Ups
10 Ring Rows
5 Bench Press (light)
Workout Prep:
1 Set
5 Strict Pull Ups
5 Bench Press (moderate)
100m Run (together)
Workout
Malcolm in the Middle (Time)
FREEDOM (RX+):
Teams of 2
4 Rounds
400m Run together (or 50/40 Calorie Air Bike, shared)
25 Strict Pull Ups
50 Bench Press (135/85)
(Scored by Time)
(KG conv: 60/37.5 BP)
INDEPENDENCE (RX):
Teams of 2
4 Rounds
400m Run together (or 50/40 Calorie Air Bike, shared)
20 Strict Pull Ups
50 Bench Press (115/75)
(KG conv: 52.5/35 BP)
LIBERTY (SCALED):
Teams of 2
4 Rounds
200m Run together (or 50/40 Calorie Air Bike, shared)
30 RIng Rows
50 Dumbbell Bench Press (light)
Strength/Accessory
Mayhem Mini-Pump – Glutes and Core (Checkmark)
3 rounds:
10 Weighted Hip Thrust @ moderate weight
-rest 30 seconds-
10 Kneeling Banded Hip Extension @ moderate weight
-rest 30 seconds-
10 Lateral Band Walk @ moderate weight
-rest 30 seconds-
10 Standing Banded Pallof Press (each side)
-rest 30 seconds-
12 Strict Hanging Leg Raise
-Rest 2 minutes between rounds-
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Weighted Hip Thrusts
Kneeling Banded Hip Extension
Lateral Band Walk
Standing Banded Pallof Press
Strict Hanging Leg Raise