Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
AMRAP 5 Minutes
1:00 Machine or Jog
5 Inchworms
5 Single Arm Hang Dumbbell Power Cleans (each side)
5 Single Arm Dumbbell Thrusters (each side)
5 Broad Jumps
Workout Prep:
1 set
100m Run
3 Dummbell Thrusters (2×35/25)
3 Burpee Broad Jumps
5m Sled Pull (225/175)
Workout (6 Rounds for reps)
Partner Workout
20 Minute EMOM
minute 1 & 2: Max Distance Partner Run (together)
minute 3: Max Dumbbell Thrusters (2×35/25)
minute 4: Max Burpee Broad Jump (reps)
minute 5: Rest
-rest until minute 25 before Part 2-
20 Minute EMOM
minute 1: Max Dumbbell Hang Power Clean (2×35/25)
minute 2: Max Distance Sled Pull (225/175)
minute 3 & 4: Max Distance Partner Run (together)
mInute 5: Rest
(Score is total reps in each station as follows: run, thruster, burpee broad jump, hpc, sled, run. For the run, every 50m = 1 rep. For the sled, every 5m = 1 rep)
Individual Option
20 Minute EMOM
minute 1 & 2: Max Distance Run
minute 3: Max Dumbbell Thrusters (2×35/25)
minute 4: Max Burpee Broad Jump (reps)
minute 5: Rest
-rest until minute 25 before Part 2-
20 Minute EMOM
minute 1: Max Dumbbell Hang Power Clean (2×35/25)
minute 2: Max Distance Sled Pull (225/175)
minute 3 & 4: Max Distance Run
mInute 5: Rest
(Score is total reps in each station as follows: run, thruster, burpee broad jump, hpc, sled, run. For the run, every 50m = 1 rep. For the sled, every 5m = 1 rep)
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-2 Sets
1:00 Pigeon Stretch (each leg)
1:00 Alternating Calf Stretch
*Rest as needed between movements and sets.
Pigeon Stretch
Alternating Calf Stretch