Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
8:00 AMRAP
30-second Easy Bike
4 Worlds Greatest Stretch (each)
5 Dynamic Squats Stretches
10 Banded Shoulder Press
5 Muscle Cleans + Strict Press (PVC–empty bar)
Workout Prep:
3 Sets
3 GHDs (or V-Ups)
2 Deadlifts (build in weight)
Strength/Accessory
Squat Clean + Push Jerk
Every 1:00 (10:00)
1 Clean and Jerk @ RPE 7
* This is meant to be a Squat Clean + Push Jerk. You can change to Power Clean or Split Jerk if needed/wanted.
Workout
Flamingo Park (Time)
FREEDOM (RX)
8 Rounds
12 GHDs (or 15 V-Ups)
4 Deadlifts (225/155)
(Scored by Time)
(KG conv: 102.5/70)
INDEPENDENCE (Intermediate)
8 Rounds
10 GHDs (or V-Ups)
4 Deadlifts (185/125)
(KG conv: 85/57.5)
LIBERTY (Beginner)
8 Rounds
12 Sit Ups
6 Dumbbell Deadlifts (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 Scorpion Stretch
1:00 Couch Stretch
*Rest as needed between sides, movements and sets.
Scorpion Stretch
Couch Stretch