Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
2:00 Machine
-into-
8:00 AMRAP
100m Easy Jog
10 Walking Lunge Steps
10 Dumbbell Suitcase Deadlifts (each)
10 Alternating Dumbbell Hang Clean and Jerks
10 Deadbugs
Workout Prep
With Partner
2 sets
100m Run
5 Deadlifts (build in weight)
3 Hang Power Cleans (build in weight)
3 Shoulder to Overhead (build in weight)
Workout
Sealed Stone (Time)
FREEDOM (RX)
Teams of 2
400m Run (together)
120 Deadlifts (135/95)
400m Run (together)
90 Hang Power Cleans (135/95)
400m Run (together)
60 Shoulder to Overhead (135/95)
400m Run (together)
(Scored by Time)
(KG conv: 60/42.5)
INDEPENDENCE (Intermediate)
Teams of 2
400m Run (together)
120 Deadlifts (95/65)
400m Run (together)
90 Hang Power Cleans (95/65)
400m Run (together)
60 Shoulder to Overhead (95/65)
400m Run (together)
(KG conv: 42.5/30)
LIBERTY (Beginner)
Teams of 2
200m Run (together)
90 Dumbbell Deadlifts (light)
200m Run (together)
60 Dumbbell Hang Power Cleans (light)
200m Run (together)
30 Dumbbell Push Press (light)
200m Run (together)
Strength/Accessory
Mini Pump – Shoulders and Arms (Checkmark)
4 sets
5 Shoulder Press @ RPE 8/10
-rest 30 seconds-
8 Bottom-Up Single Arm Standing KB Press (each side) @ RPE 8/10
-rest 30 seconds-
10 Seated Dumbbell Balboas @ RPE 8/10
-rest 30 seconds-
10 Dumbbell Snow Angel Raise @ 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
Bottom Up Single Arm Standing KB Press
Seated Dumbbell Balboas
Dumbbell Snow Angel Raise