Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
8:00 AMRAP
30-second Machine
5 Scap Pull Ups
10 Ring Rows
3 Worlds Greatest Stretch (each side)
5 PVC Front Squats
4 Up Downs
Workout Prep:
2 controlled sets
2 Front Squats @ workout weight
2 Bar Facing Burpees
Gymnastics
Ring Muscle-Ups / Strict Pull-ups (Checkmark)
Level 1:
9min EMOM:
Min 1: 1-2 Band Assisted Low Ring Muscle Ups OR 4-5 Banded Strict Ring Pull-ups
Min 2: 6-8 Ring Dips OR 4-5 Ring Dip Negatives with a 3 second lowering (support with toes as needed)
Min 3: Rest minute
Level 2:
9min EMOM:
Min 1: Ring Swing Drill: 2 reps of – 2 “small” ring swings into 1 “max-effort” ring swing into 1 Hip Drive + Pull to Shoulder.
Min 2: 3-4 Low Ring Horizontal Assisted Ring Muscle Ups
Min 3: Rest minute
Level 3:
9min AMRAP:
4/2 Ring Muscle Ups
8/6 calorie Row
36 Double Unders
Workout
Cardinals (Time)
FREEDOM (RX):
15-12-9-6-3
Front Squats (135/95)
Bar Facing Burpees
(Score by Time)
(KG conv: 60/42.5)
INDEPENDENCE (Intermediate):
15-12-9-6-3
Front Squats (95/65)
Bar Facing Burpees
(KG conv: 42.5/30)
LIBERTY (Beginner):
15-12-9-6-3
Dumbbell Front Squats (light)
Up Downs
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-2 Sets
1:00 Banded Hip Internal Rotations
1:00 Alternating Calf Stretch
*Rest as needed between movements and sets.
Banded Hip Internal Rotations
Alternating Calf Stretch