Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
7:00 AMRAP
30-second Easy Machine
25ft Lizard Crawl
10 PVC Pass Throughs
5 PVC Muscle Snatches
5 PVC Overhead Squats
5 Scap Pull Ups
Workout Prep:
2 Sets
3 Overhead Squats (building to workout weight)
3 Pull Ups or modification
1 Wall Walk
Strength/Accessory
Power Snatch + Snatch Balance (Weightlifting Variable Reps & Sets)
CYCLING (SNATCH)
Every 2:00 (10:00)
2 Touch-and-Go Power Snatch + 1 Snatch Balance @ RPE 7
Workout
Lime Green (Time)
FREEDOM (RX):
6 Rounds
3 Wall Walks
9 Overhead Squats (95/65)
12 Pull Ups
(Scored by Time)
(KG conv: 42.5/30)
INDEPENDENCE (Intermediate):
6 Rounds
2 Wall Walks
8 Overhead Squats (75/55)
10 Pull Ups
(KG conv: 35/25)
LIBERTY (Beginner):
6 Rounds
25ft Bear Crawl
8 Dumbbell Squats (light)
10 Ring Rows
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Rig QL Stretch
1:00 Seated External Rotations
*Rest as needed between sides, movements and sets.
Rig QL Stretch
Seated External Rotations