Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
9:00 AMRAP
30-second Machine
30 Single Unders
10 Banded Pass Throughs
5 Dynamic Squat Stretches
3 Snatch Deadlifts (PVC)
3 High Hang Muscle Snatch (PVC)
3 Overhead Squats (PVC)
-into-
Teaching Focus
Workout Prep:
2 Sets
10 Double Unders
6 Air Squats
4 Double Dumbbell Ground to Overhead (light)
-rest :30 between sets
Strength/Accessory
Squat Snatch (Weightlifting Variable Reps & Sets)
CYCLING (SNATCH)
Every 1:00 (8:00)
2 Squat Snatch (singles) @ RPE 5–6
Workout
Lucky’s Dad (AMRAP – Rounds and Reps)
FREEDOM (RX):
10:00 AMRAP
50 Double Unders
12 Air Squats
6 Double Dumbbell Ground to Overhead (50s/35s)
(Score by Rounds + Reps)
(KG: 22.5/15 DBs)
INDEPENDENCE (Intermediate):
10:00 AMRAP
36 Double Unders
12 Air Squats
6 Double Dumbbell Ground to Overhead (35s/25s)
(KG: 15/10 DBs)
LIBERTY (Beginner):
10:00 AMRAP
35 Single Unders
10 Air Squats
6 Dumbbell Clean and Jerk (light)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Banded Quadruped Rotations (each side)
1:00 Seated QL Stretch
*Rest as needed between sides, movements and sets.
Banded Quadruped Rotations
Seated QL Stretch