Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
2:00 Row
-into-
3 Rounds
5 Air Squats
3 Inchworms
3 empty bar Muscle Cleans
3 empty bar Front Squats
10 V-Ups
Workout Prep:
2 Sets (with partner)
100m Row
3 Squat Cleans @ first and second barbell weight
-rest :30 between sets
Workout
Magic Xylophone (Time)
FREEDOM (RX):
Teams of 2
800/725m Row
40 Squat Cleans (95/65)
800/725m Row
30 Squat Cleans (115/85)
800/725m Row
20 Squat Cleans(135/95)
800/725m Row
10 Squat Cleans (155/105)
800/725m Row
(Score by Time)
(KG: 42.5/30, 52.5/37.5, 60/42.5, 70/47.5)
INDEPENDENCE (Intermediate):
Teams of 2
800/725m Row
40 Squat Cleans (75/55)
800/725m Row
30 Squat Cleans (95/65)
800/725m Row
20 Squat Cleans(115/85)
800/725m Row
10 Squat Cleans (135/95)
800/725m Row
(KG: 35/25, 42.5/30, 52.5/37.5, 60/42.5)
LIBERTY (Beginner):
Teams of 2
500/450m Row
40 Dumbbell Squat Cleans (light)
500/450m Row
30 Dumbbell Squat Cleans (light)
500/450m Row
20 Dumbbell Squat Cleans (light)
500/450m Row
10 Dumbbell Squat Cleans (light)
500/450m Row
Strength/Accessory
Mini Pump – Lower Push (Checkmark)
4 sets
10 Dumbbell Bulgarian Split Squat (each side) @ RPE 8/10
-rest 30 seconds-
10 Goblet Hold Lateral Box Step Ups (each side) @ RPE 8/10
-rest 30 seconds-
10 3-Way Calf Raises (each way) @ RPE 8/10
-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