Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
Every 1:00 (9:00)
Minute 1: 30-second Bike + 5 Russian Kettlebell Swings (light)
Minute 2: 3 Jump to Pike + Arch Swing
Minute 3: 5 Scap Circles (forward) + 5 Kip Swings
-into-
Teaching Focus
Workout Prep:
2 Sets
10-second Calorie Bike (building to workout pace)
3 Kettlebell Swings (moderate)
3 Toes to Bar or modification
Gymnastics
Gymnastics: Bar Muscle-Ups (Checkmark)
Level 1:
Every 1:00 (9:00)
Min 1: 8 Feet Assisted Strict Pull-ups
Min 2: 6-8 Matador Dips or Bench Dips
Min 3: Rest Minute
Level 2:
Every 1:00 (9:00)
Min 1: 2-3 Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms
Min 2: 3-6 Banded Low Bar Muscle Ups OR 1-2 Spotted Bar Muscle Ups
Min 3: Rest Minute
Level 3:
8 Bar Muscle Ups
16/12 Cal Row
6 Bar Muscle Ups
12/8 Cal Row
4 Bar Muscle Ups
8/6 Cal Row
2 Bar Muscle Ups
(Scored by Time, 9:00 Time Cap)
Workout
Forest Green (3 Rounds for time)
FREEDOM (RX)
21-15-9
Calorie Air Bike
Kettlebell Swings (53/35)
-rest till 7:00-
21-15-9
Calorie Air Bike
Toes to Bar
-rest till 14:00-
21-15-9
Toes to Bar
Kettlebell Swings (53/35)
(Women’s Calories: 16-12-8)
(Scored by Time each set)
(KG conv: 24/16)
INDEPENDENCE (Intermediate)
16-12-8
Calorie Air Bike
21-15-9
Kettlebell Swings (35/26)
-rest till 7:00-
16-12-8
Calorie Air Bike
Toes to Bar
-rest till 14:00-
16-12-8
Toes to Bar
21-15-9
Kettlebell Swings (35/26)
(Women’s Calories: 12-10-6)
(KG conv: 16/12)
LIBERTY (Beginner)
12-9-6
Calorie Air Bike
Russian Kettlebell Swings (light)
-rest till 7:00-
12-9-6
Calorie Air Bike
Hanging Knee Raises
-rest till 14:00-
12-9-6
Hanging Knee Raises
Russian Kettlebell Swings (light)
(Women’s Calories: 10-8-5)
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 Hip Internal Rotations
1:00 Forearm Smash
1:00 Seal Stretch
*Rest as needed between sides, movements and sets.
Banded Hip Internal Rotations
Forearm Smash
Seal Stretch