Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
8:00 AMRAP
30-second Easy Bike
50ft Light Farmer Carry
10 Air Squats
20-second Plank
Workout Prep:
2 sets with a partner
10-second Bike @ moderate pace
10-second Farmer Hold
-switch when both are completed-
Workout
Phillies (Time)
FREEDOM (RX)
Teams of 2:
300/240 Calorie Air Bike (or 400/320 Calorie Bike Erg)
* One partner must always be doing a Dumbbell Farmer Hold (50s/35s). Switch on the bike as desired.
(Score by Time)
(KG conv: 22.5/15 DBs)
INDEPENDENCE (Intermediate):
Teams of 2:
250/200 Calorie Air Bike (or 300/240 Calorie Bike Erg)
* One partner must always be doing a Dumbbell Farmer Hold (35s/25s). Switch on the bike as desired.
(KG conv: 15/10 DBs)
LIBERTY (Beginner):
Teams of 2:
200/160 Calorie Air Bike (or 250/200 Calorie Bike Erg)
* One partner must always be doing a Dumbbell Farmer Hold (light). Switch on the bike as desired.
Strength/Accessory
Mini Pump – Shoulders and Arms (Checkmark)
4 sets
6 Shoulder Press @ RPE 7.5/10
-rest 30 seconds-
8 Seated Arnold Press @ RPE 8/10
-rest 30 seconds-
10 Ring or Bar Dips (or to RPE 8/10 – leave 2 reps in the tank each set)
-rest 30 seconds-
10 Dumbbell Lateral Raises @ RPE 8/10
-Rest 2:00 between sets-
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Strict Press
Seated Arnold Press
Ring Dips
Bar Dips
Dumbbell Lateral Raises