Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
Banded 7s
-into-
8:00 AMRAP
20 Single Unders
4 Inchworms
10 Roll and Reach
10 Deadbugs
3 Snatch Deadlifts (empty bar)
3 High Hang Muscle Snatch (empty bar)
3 Power Snatch (empty bar)
Workout Prep:
2 Sets
10 Double Unders
4 Power Snatch (moderate)
Rest :45
Workout
CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
FREEDOM (RX):
Open 11.1
10:00 AMRAP
15 Power Snatch (75/55)
30 Double Unders
(Scored by Rounds + Reps)
(KG conv: 35/25)
For CrossFit Open movement standards and scaling options, go to: games.crossfit.com/workouts/open/2011#workoutsTab1
INDEPENDENCE:
10:00 AMRAP
25 Double Unders
15 Power Snatch (55/45)
(KG conv: 25/20)
LIBERTY:
10:00 AMRAP
30 Single Unders
14 Alternating Dumbbell Snatch (light)
Gymnastics
Gymnastics Open Prep (Toes to Bar) (Checkmark)
Level 1:
EMOM x10:
Odd: 5-8 Arch to Knee Tuck (focus on perfect positions without a double sway)
Even: 10 Anchored Seated Toes to Bar Compressions
Level 2:
EMOM x10:
Odd: 2-8 Toes to Bar
Even: 30 Second Ski or Row @ moderate effort
Level 3:
75 Toes to Bar for Time
*At the top of every minute, perform an 8/6 Calorie Ski or Row (including first minute)
*10 minute Cap
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Barbell Forearm Stretch
1:00 Toe Elevated Knee Over Toe Stretch (each leg)
*Rest as needed between movements and legs.
Barbell Forearm Stretch
Toe Elevated Knee Over Toe Stretch