Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
2:00 Easy Machine
-into-
3 Rounds
10 Scap Pulls (rings or bar)
4 Lunge Matrix (each)
10-second Dead Hang
10 Alternating V-Ups
Workout Prep:
1 Round:
20-second Moderate Machine
4 Sit-Ups
4 Step-Back Lunges
Gymnastics
Gymnastics: Ring Muscle Ups / Strict Pull-ups (Checkmark)
Level 1:
False Grip Ring Pull Ups: 3 sets of as many reps as possible until perfect form is lost. Rest 1 minute between sets. Elevate feet if able.
+
12min EMOM:
Min 1: 8 Single Arm DB Row/per arm
Min 2: Max Chin Over Ring Hold (30 sec cap)
Min 3: 6-8 Hanging Scap Circles in each direction
Min 4: Rest minute
Level 2:
EMOM5: 2 “small” ring swings into 1 “max-effort” ring swing into 1 Hip Drive + Pull to shoulder
+
12min EMOM:
Min 1: 2 Complexes of: 2 Ground Assisted Jumps with Hip Drive + 2 Ground Assisted Ring Turnovers
Min 2: Rest minute
Min 3: 2-3 Low Ring Horizontal Assisted Ring Muscle Ups
Min 4: Rest minute
Level 3:
EMOM5: 2 “small” ring swings into 1 “max-effort” ring swing into 1 Hip Drive + Pull to shoulder
+
Perform one AMRAP unbroken set of Ring Muscle Ups
+
8 min EMOM of:
Odd: 30 Sec Row @ 5k effort
Even: 50% of AMRAP unbroken Ring Muscle Ups
(If you performed 8 unbroken ring muscle ups, you will now do 4 every even minute)
Workout
Gazpacho (4 Rounds for reps)
FREEDOM (RX):
4 sets:
1:00 Max Calorie Machine
1:00 Max Sit Ups
1:00 Max Step Back Lunges
1:00 Rest
(Score by Total Reps each set)
INDEPENDENCE (Intermediate):
No Change to Workout
LIBERTY (Beginner):
4 sets:
1:00 Max Calorie Machine
1:00 Max Sit Ups
1:00 Max Box Step Ups
1:00 Rest
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Side Lying Rotations (each side)
1:00 Seated QL Stretch (each side)
*Rest as needed between sides, movements and sets.
Side Lying Rotations
Seated QL Stretch