Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
3 Rounds
45-second Easy Row
8 Glute Bridges
8 Box Step Ups
4 Up Downs
15-second Knee Plank
Workout Prep:
2 Sets
3 Deadlifts @ workout load
2 Burpee Box Jump Overs
-rest :30 between sets
Strength/Accessory
Deadlift
Every 2:00 × 3 sets
3 Deadlifts @65%
Workout
For Real Life! (Time)
FREEDOM (RX)
15-12-9-6-3
Deadlift (185/125)
Burpee Box Jump Overs (24/20)
(Score by Time)
(KG conv: 85/57.5)
INDEPENDENCE (Intermediate)
15-12-9-6-3
Deadlift (155/105)
Burpee Box Jump Overs (20/16)
(KG conv: 70/47.5)
LIBERTY (Beginner)
15-12-9-6-3
Dumbbell Deadlifts (light)
Up Down + Box Step Up (20/16)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Seal Stretch
1:00 Shoo the Cat
*Rest as needed between sides, movements and sets.
Seal Stretch
Shoo the Cat