Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
10:00 AMRAP
1:00 Easy Row
4 Clean Grip Deadlifts (empty bar)
4 Hang Power Cleans (empty bar)
20ft Farmer Carry (light)
4 Inchworms
Workout Prep:
3 Set
2 Power Cleans (build in weight)
10ft Carry (build in weight)
100m Row
Rest :45
Workout
Regularly Learn and Play New Sports (Time)
FREEDOM (RX):
Teams of 2
4 Rounds
1000/850m Row
10 Power Cleans (185/125) (OR 10 Sandbag Cleans (150/100)) (split between partners)
100ft Dumbbell Farmer Carry (70s/50s) (OR 100ft Sandbag Carry (150/100)) (each)
(Scored by Time)
(KG conv: 85/57.5 PC, 70/45 SB, 32.5/22.5 DBs)
INDEPENDENCE:
Teams of 2
4 Rounds
850/750m Row
10 Power Cleans (155/105) (OR 10 Sandbag Cleans (100/70)) (split between partners)
100ft Dumbbell Farmer Carry (50s/35s) (OR 100ft Sandbag Carry (100/70)) (each)
(KG conv: 70/47.5 PC, 45/32.5 SB, 22.5/15 DBs)
LIBERTY:
Teams of 2
4 Rounds
500/400m Row
10 Dumbbell Power Cleans (light) (split between partners)
50ft Dumbbell Farmer Carry (light) (each)
Strength/Accessory
Mayhem Mini-Pump – Arms and Shoulders (Checkmark)
4 rounds:
10 Standing Alternating Double DB Shoulder Press (each side) @ moderate weight
-rest 30 seconds-
10 Bent Over Lateral Raises @ moderate weight
-rest 30 seconds-
10 Standing KB Crush Grip Bicep Curl @ maintain quality
-rest 30 seconds-
10 Tricep Dips @ moderate weight
-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.
Standing Alternating Double DB Shoulder Press
Bent Over Lateral Raises
Standing KB Crush Grip Bicep Curl
Tricep Dips