Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
7:00 AMRAP
30-second Easy Bike
30 Single Unders
10 Cossack Squats
5 PVC Muscle Cleans
5 PVC Shoulder Press
5 PVC Front Squats
Workout Prep:
2 Sets
10 Double Unders
1 Squat Clean
1 Front Squat
1 Power Clean
Strength/Accessory
Power Clean + Push Jerk (Weightlifting Variable Reps & Sets)
Every 1:30 x 8 sets
2 Power Cleans + 1 Push Jerks @ 65% OR RPE 6
Workout
Freesia (3 Rounds for reps)
FREEDOM (RX+)
3 sets
4:00 AMRAP
75 Double Unders
15 Front Squats (135/95)
75 Double Unders
Max Power Cleans (135/95) in the remaining time.
-rest 2:00 between sets-
(Scored by Total Reps each set)
(KG conv: 60/42.5)
INDEPENDENCE (Rx)
3 sets
4:00 AMRAP
60 Double Unders
15 Front Squats (115/80)
60 Double Unders
Max Power Cleans (115/80) in the remaining time.
-rest 2:00 between sets-
(KG conv: 52.5/35)
LIBERTY (Beginner)
3 sets
4:00 AMRAP
50 Single Unders
10 Dumbbell Front Squats (light)
50 Single Unders
Max Dumbbell Power Cleans (light) in the remaining time.
-rest 2:00 between sets-
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Foot Smash w/Lacrosse Ball
1:00 Band Bicep Stretch
1:00 Open Book
*Rest as needed between sides, movements and sets.
Band Bicep Stretch
Open Book