Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
7:00 AMRAP
30-second Easy Row
8 Cossack Squats
3 Clean Deadlifts (empty bar)
3 Hang Muscle Cleans
3 Front Squats
3 Push Press
3 Up Downs
-into-
3:00
Build up on Clean and Jerks
Workout Prep:
2 sets:
100m Row
2 Clean & Jerks (moderate)
2 Bar Facing Burpees
Workout
Soldiers and Sailors (Checkmark)
FREEDOM (RX):
Every 1:00 (10:00)
200/175m Row
-rest 2:00-
Every 1:00 (8:00)
1 Clean and Jerk @ RPE 7
-rest 2:00-
Every 1:00 (10:00)
10 Bar Facing Burpees
(Scored by completion. Record barbell weight separately.)
INDEPENDENCE:
Every 1:00 (10:00)
175/150m Row
-rest 2:00-
Every 1:00 (8:00)
1 Clean and Jerk @ RPE 7
-rest 2:00-
Every 1:00 (10:00)
8 Bar Facing Burpees
LIBERTY:
Every 1:00 (10:00)
150/125m Row
-rest 2:00-
Every 1:00 (8:00)
3 Dumbbell Clean and Push Press (light)
-rest 2:00-
Every 1:00 (10:00)
6 Up Downs
Clean and Jerk
Every 1:00 (8:00)
1 Clean and Jerk @ RPE 7
Record weight used in the workout here. This is NOT additional work.
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Seated QL Stretch (each side)
1:00 Seated External Rotations (each side)
*Rest as needed between sides and movements.
Seated QL Stretch
Seated External Rotations