Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
2 Rounds:
30-second Easy Bike
20 Single Unders
3 Clean Deadlifts
3 Hang Muscle Cleans (PVC/empty bar)
3 Front Squats (PVC/empty bar)
3 Push Press (PVC/empty bar)
3 Up Downs
-into-
Teaching Focus
Workout Prep:
3 sets
3 Dumbbell Push Press (build in weight)
10 Double Unders
-rest 30-seconds-
Strength/Accessory
Power Clean and Jerk (Weightlifting Variable Reps & Sets)
Power Clean and Push Jerk
Every 1:00 (8:00)
1 Power Clean + Push Jerk @ RPE 5-6
Workout
Chicken Noodle Soup (Time)
FREEDOM (RX):
21-18-15-12-9-6
Dumbbell Push Press (50s/35s)
63-54-45-36-27-18
Double Unders
(Scored by Time)
(KG conv: 22.5/15 DBs)
INDEPENDENCE (Intermediate):
21-18-15-12-9-6
Dumbbell Push Press (35s/25s)
42-36-30-24-18-12
Double Unders
(KG conv: 15/10 DBs)
LIBERTY (Beginner):
20-15-10-5
Dumbbell Push Press (light)
40-30-20-10
Single Unders
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Leaning Tricep Stretch (each side)
1:00 Banded Wrist Mobilization
*Rest as needed between sides, movements and sets.
Leaning Tricep Stretch
Band Wrist Mobilization