Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
9:00 AMRAP
30-second Bike
30-second Row
10 Air Squats
5 Push Ups
1 Zombie Rope Climb or 5 Ring Rows
20-second Plank (elbows)
-into-
Teaching Focus
Workout Prep:
1 Round
100m Row
5/4 Cal Bike
1 Rope Climb (or 3 Strict Pull Ups)
5 Push Ups
5 Synchro Air Squats
Workout
The Cherry on my Sundae (Time)
FREEDOM (RX):
Teams of 2
Partner 1: 500/450m Row
Partner 2: 30/24 Calorie Air Bike
15 Rope Climbs (Split) (or 30 Strict Pull Ups, Split)
Partner 1: 30/24 Calorie Air Bike
Partner 2: 500/450m Row
100 Push Up (Split)
Partner 1: 500/450m Row
Partner 2: 30/24 Calorie Air Bike
150 Synchro Air Squat
Partner 1: 30/24 Calorie Air Bike
Partner 2: 500/450m Row
(Scored by Time)
INDEPENDENCE (Intermediate):
Teams of 2
Partner 1: 450/400m Row
Partner 2: 25/20 Calorie Air Bike
10 Rope Climb (Split) (or 20 Strict Pull Ups, Split)
Partner 1: 25/20 Calorie Air Bike
Partner 2: 450/400m Row
75 Push Up (Split)
Partner 1: 450/400m Row
Partner 2: 25/20 Calorie Air Bike
100 Synchro Air Squat
Partner 1: 25/20 Calorie Air Bike
Partner 2: 450/400m Row
.
LIBERTY (Beginner):
Teams of 2
Partner 1: 300/250m Row
Partner 2: 15/12 Calorie Air Bike
10 Zombie Rope Climbs (Split) (or 50 Ring Rows, Split)
Partner 1: 15/12 Calorie Air Bike
Partner 2: 300/250m Row
50 Elevated Push Ups (Split)
Partner 1: 300/250m Row
Partner 2: 15/12 Calorie Air Bike
50 Synchro Air Squat
Partner 1: 15/12 Calorie Air Bike
Partner 2: 300/250m Row
Accessory/Core
Core Work (Checkmark)
3 sets:
15 Strict Hanging Leg Raises
-rest 30 seconds-
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
-rest 30 seconds-
10 V-ups + Alt. V-Ups (R + L + Both=1)
-rest 30 seconds-
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
-Rest 2:00 between sets-
* 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.
Strict Hanging Leg Raise
Single Arm Dumbbell Overhead Carry
Alternating Leg V-Up