Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
7:00 AMRAP
4x50ft Shuttle Runs
10 Banded Pass Throughs
5 Dynamic Squat Stretches
10 Cossack Squats
4 PVC – empty bar Muscle Snatch
4 PVC – empty bar Overhead Squats
-into-
2:00
Build up to opening weight
Workout Prep:
1 Set
5 Wall Balls
4 Shuttle Runs
6 V-Ups
Rest :45
Strength/Accessory
Power Snatch + Overhead Squat (Weightlifting Variable Reps & Sets)
CYCLING (SNATCH)
Every 1:00 (10:00)
2 Touch-and-Go Power Snatch + 2 Overhead Squat @ RPE 6–7
Workout
Constantly Varied (Time)
FREEDOM (RX):
25x50ft Shuttle Runs
50 Wall Balls (20/14)
50 V-Ups
50 Wall Balls (20/14)
25x50ft Shuttle Runs
(Scored by Time)
(KG conv: 9/6)
INDEPENDENCE:
25x50ft Shuttle Runs
50 Wall Balls (14/10)
50 Alternating V-Ups
50 Wall Balls (14/10)
25x50ft Shuttle Runs
(KG conv: 6/4)
LIBERTY:
15x50ft Shuttle Runs
25 Wall Ball Thrusters (light)
25 Sit Ups
25 Wall Ball Thrusters (light)
15x50ft Shuttle Runs
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Lat Foam Roll (each side)
1:00 Mid to Upper Back Foam Roll