Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
6:00 AMRAP
30-second Easy Machine
10 Box Step Ups
10 Glute Bridges
10 Banded Good Mornings
10 Scap Pull Ups or Ring Rows
-then barbell (hinge → pull):
2 Rounds
5 Snatch Grip Deadlifts (empty bar)
Workout Prep:
2 sets
2 Box Jumps (build in height)
4 Kettlebell Swings (build in weight)
10 Double Unders
-rest :30-
Strength/Accessory
Power Snatch
CYCLING (SNATCH)
Every 1:00 (10:00)
3 Touch-and-Go Power Snatch @ RPE 6
Workout
Bobsleigh (7 Rounds for time)
FREEDOM (RX+)
7 sets
7 Box Jumps (30/24)
14 Kettlebell Swings (53/35)
28 Double Unders
-rest 1:00 between sets-
(Scored by Time on Each Set)
(KG conv: 24/16 KB)
INDEPENDENCE (Rx):
7 sets
7 Box Jumps (24/20)
14 Kettlebell Swings (35/25)
21 Double Unders
-rest 1:00 between sets-
(KG conv: 16/12 KB)
LIBERTY (Scaled):
7 sets
7 Box Step Ups (20/16)
14 Russian Kettlebell Swings (light)
28 Single Unders
-rest 1:00 between sets-
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Ankle Knee Over Toe Stretch (each leg)
1:00 Elbow to Floor Stretch (each side)
*Rest as needed between sides/legs and sets.
Ankle Knee Over Toe Stretch
Elbow to Floor Stretch