Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
6:00 AMRAP
10 Glute Bridges
3 Inchworm to Double Push Up
4 Deadlifts (empty bar)
20 Single Unders
4 PVC Muscle Snatch
4 PVC Overhead Squats
-into-
Teaching Focus (Deadlift)
Workout Prep:
3 sets
1 Wall Walk
10 Double Unders
3 Snatches (Build in weight, not above 3rd weight)
Rest :45
Strength/Accessory
Deadlift (Weightlifting Variable Reps & Sets)
Every 2:00 × 4 sets
3 Deadlifts @65%
Workout
CrossFit Games Open 23.3 RX (Ages 16-54) (Time)
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb
For CrossFit Open movement standards and scaling options, go to: games.crossfit.com/workouts/open/2023/3#workoutDescription
Independence/Liberty (AMRAP – Reps)
INDEPENDENCE (Intermediate):
In a 6:00 window, complete
4 Wall Walks
35 Double Unders
15 Snatches (75/55)
4 Wall Walks
35 Double Unders
12 Snatches (95/65)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
15 Strict Handstand Push Ups
35 Double Unders
9 Snatches (135/95)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
15 Strict Handstand Push Ups
35 Double Unders
6 Snatches (185/125)
(KG conv: wt1 35/25, wt2 42.5/30, wt3 60/42.5, wt4 85/57.5)
.
LIBERTY (Beginner):
In a 6:00 window, complete
5 Inchworms
50 Single Unders
15 Dumbbell Snatches (light)
5 Inchworms
50 Single Unders
12 Dumbbell Snatches (light)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 Dumbbell Push Press
50 Single Unders
9 Dumbbell Snatches (light)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 Dumbbell Push Press
50 Single Unders
6 Dumbbell Snatches (light)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Toe Elevated Calf Stretch
1:00 Foam Roller Angels
*Rest as needed between movements.
Toe Elevated Calf Stretch
Foam Roller Angels