Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
8:00 AMRAP
45-second Machine
5 Dynamic Squat Stretches
10 Banded or PVC Pass Throughs
10 Scap Pull Ups or Ring Rows
5 Burpee Air Squats
5 Strict Press (empty bar)
5 Front Squats (empty bar)
Workout Prep:
3 sets
2 Front Squats (empty bar)
2 Thrusters (empty bar)
Set 1: 3 Toes to Bar
Set 2: 3 Chest to Bar
Set 3: 1 Bar Muscle Up
-rest :30
Strength/Accessory
Shoulder Press
Every 1:30 x 4 sets
3 Shoulder Press @65%
Workout
Open 21.3 – Freedom (Time)
FREEDOM (RX):
15 Front Squats (95/65)
30 Toes to Bar
15 Thrusters (95/65)
-Rest 1:00-
15 Front Squats (95/65)
30 Chest to Bar Pull Ups
15 Thrusters (95/65)
-Rest 1:00-
15 Front Squats (95/65)
30 Bar Muscle Ups
15 Thrusters (95/65)
(Scored by Total Time, including rest)
(KG conv: 42.5/30)
Note: We have extended the time cap to 18:00 for today.
For CrossFit Open movement standards and scaling options, go to: games.crossfit.com/workouts/open/2021/3
Open 21.3: Independence and Liberty (Time)
I NDEPENDENCE (Intermediate):
15 Front Squats (65/45)
30 Hanging Knee Raises
15 Thrusters (65/45)
-Rest 1:00-
15 Front Squats (65/45)
30 Pull Ups
15 Thrusters (65/45)
-Rest 1:00-
15 Front Squats (65/45)
30 Chest to Bar Pull Ups
15 Thrusters (65/45)
(KG conv: 30/20)
LIBERTY (Beginner):
15 Air Squats
30 Sit Ups
15 Thrusters (PVC)
-Rest 1:00-
15 Air Squats
30 Single Arm Bent Over Dumbbell Row (15/side, light)
15 Thrusters (PVC)
-Rest 1:00-
15 Air Squats
30 Push Ups
15 Thrusters (PVC)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Quad Smash (each side)
2:00 Couch Stretch (each side)
1:00 Forearm Smash (each side)
2:00 Barbell Forearm Stretch (each side)
*Rest as needed between sides and sets.
Couch Stretch
Forearm Smash
Barbell Forearm Stretch