Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
2 Rounds
1:00 Easy Row
8 Ring Rows
10 Banded or PVC Pass Through
5 Hand Release Push Ups
Workout Prep:
1 Round
5/4 Calorie Row
4 GHD
4 Dumbbell Bench Press
Gymnastics
Gymnastics: Bar Muscle Ups (Checkmark)
**Week 1 (Part 2): Bar Muscle Ups**
Level 1:
Part A: Perform 3 sets of 5 strict pull-up negatives on low rings with a 4-second lowering on each rep. 1 minute rest between sets.
-into
Part B: 12min EMOM:
Min 1: 8 Bent Over Barbell Rows
Min 2: Max Band Assisted Chin over Bar Hold with 30 second cap (You may also perform chest to bar hold if 30 seconds is attainable)
Min 3: 8-12 Straight Arm Banded Lat Pull-Downs
Min 4: Rest minute
Level 2:
Part A. Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms; accumulate 10-15 reps
-into-
Part B: 12 min EMOM:
Min 1: 2 Jump to Hollow + Tight Arch + Hip Extension with Straight Arms
Min 2: Rest minute
Min 3: 1 Complex of 3 Position Box Assisted Bar Muscle Up
Min 4: Rest minute
Note: For those who have 1-2 bar muscle ups, they may perform 1-2 bar muscle ups on minute 3 in place of the “3-position complex”
Level 3:
Part A. Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms; accumulate 10-15 reps
-into-
Part B: 12 min EMOM:
Min 1: 12/9 Calorie Ski (or Row)
Min 2: 30 Second Max Bar Muscle Ups (cap of 6 per minute)
Min 3: 12/9 Calorie Row
Min 4: 30 Second Max Bar Muscle Ups
Workout
Figure Skating (Time)
FREEDOM (RX+):
5 Rounds
21/16 Calorie Row
15 GHDs (or V-Ups)
9 Dumbbell Bench Press (70s/50s)
(Scored by Time)
(KG conv: 32.5/22.5 DBs)
INDEPENDENCE (Rx):
5 Rounds
15/12 Calorie Row
12 GHDs (or V-Ups)
9 Dumbbell Bench Press (50s/35s)
(KG conv: 22.5/15 DBs)
LIBERTY (Scaled):
5 Rounds
12/10 Calorie Row
15 Sit Ups
9 Dumbbell Bench Press (light)
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