Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
7:00 AMRAP
30-second Easy Bike
10 Cossack Squats
5 Tempo Air Squats (3 seconds down)
10 Deadbugs
6 Pike Push Ups
Workout Prep:
2 Sets
3 Squat Cleans (building to workout weight)
3 Handstand Push Ups or modification
Strength/Accessory
Back Squat (Weightlifting Variable Reps & Sets)
Every 3:00 × 3 sets
2 Back Squats @78-82%
Workout
Emerald (2 Rounds for time)
FREEDOM (RX):
2 sets
9-6-3
Squat Cleans (135/95)
15-12-9
Handstand Push Ups
-rest 3:00 between sets-
(Scored by Time each set)
(KG conv: 60/42.5)
INDEPENDENCE (Intermediate):
2 sets
9-6-3
Squat Cleans (115/85)
12-9-6
Handstand Push Ups
-rest 3:00 between sets-
(KG conv: 52.5/37.5)
LIBERTY (Beginner):
2 sets
9-6-3
Dumbbell Power Cleans (light)
Dumbbell Front Squats (light)
15-12-9
Dumbbell Push Press
-rest 3:00 between sets-
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Frog Stretch
1:00 Foam Roller Angels
*Rest as needed between sides, movements and sets.
Frog Stretch
Foam Roller Angels