Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
9:00 AMRAP
30-second Row
30-second Bike
5 Inchworms
3 Sandbag Deadlifts (light)
1 Sandbag Clean (light)
Workout Prep:
2 sets
30-second Row
30-second Bike
2 Wall Walks
1 Sandbag Clean
Workout
Snowboarding (5 Rounds for reps)
FREEDOM (RX+):
5 sets
(:45 on/:15 off)
Minute 1: Calorie Row (or Ski)
Minute 2: Wall Walks
Minute 3: Box Step Ups (20)
Minute 4: Sandbag Cleans (100/70) or Power Cleans (135/95)
Minute 5: Recovery Jog
(Scoring: keep a running total for stations 1-4. Station 5 is a recovery and is not scored, Score each set’s Total Reps)
(KG conv: 45/32.5 SB, 60/42.5 PC)
INDEPENDENCE (Rx):
5 sets
(:45 on/:15 off)
Minute 1: Calorie Row
Minute 2: Wall Walks
Minute 3: Box Step Ups (20)
Minute 4: Sandbag Cleans (70/50) or Power Cleans (95/65)
Minute 5: Recovery Jog
(KG conv: 32.5/22.5 SB, 42.5/30 PC)
LIBERTY (Scaled):
5 sets
(:45 on/:15 off)
Minute 1: Calorie Row
Minute 2: Inchworms
Minute 3: Box Step Ups (16)
Minute 4: Dumbbell Cleans (light)
Minute 5: Recovery Jog
Strength/Accessory
Mini Pump – Lower Push (Checkmark)
4 sets
8 Dumbbell Bulgarian Split Squat (each side) @ RPE 7-7.5
-rest 30 seconds-
8 Goblet Hold Lateral Box Step Ups (each side) @ RPE 7-7.5
-rest 30 seconds-
10 3-Way Calf Raises (each way)
-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.
Dumbbell Bulgarian Split Squats
Single Dumbbell Lateral Box Step Up
3-Way Calf Raise