Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
3 Rounds
1:00 Machine
10 Box Step Ups
10 Cossack Squats
5 PVC Clean Pulls
5 PVC Hang Muscle Cleans
5 PVC Front Squats
Workout Prep:
2 Controlled Rounds @ 60%
4 Box Step Overs
2 Deadlifts @ Workout Weight
Strength/Accessory
Clean Pull + Hang Clean + Front Squat (Weightlifting Variable Reps & Sets)
Every 2:00 × 6 sets
1 Clean Pull + 1 Hang Squat Clean + 1 Front Squat @ 65–70% OR RPE 6-7
Workout
VW Beetle (AMRAP – Rounds and Reps)
FREEDOM (RX):
4 sets
3:00 AMRAP
20 Box Step Overs (20)
10 Deadlifts (155/105)
-rest 1:00 between sets-
* Start where you left off each time
(Scored by Rounds + Reps)
(KG conv: 70/47.5)
INDEPENDENCE (Intermediate):
4 sets
3:00 AMRAP
16 Box Step Overs (20)
10 Deadlifts (135/95)
-rest 1:00 between sets-
* Start where you left off each time
(KG conv: 60/42.5)
LIBERTY (Beginner):
4 sets
3:00 AMRAP
12 Box Step Ups (20/16)
8 Dumbbell Deadlifts (light)
-rest 1:00 between sets-
* Start where you left off each time
Cooldown/Mobility
Cool Down/Optional Accessory (No Measure)
Complete one or both based on time and recovery needs:
Cool Down
3-5 minutes of easy cardio
2 Sets
1:00 Toe Stretch
1:00 Seal Stretch
1:00 Foam Roll Up Wall
*Rest as needed between sides, movements and sets.
Optional Accessory
3-4 sets
12 Goblet Spanish Squat @ RPE 8/10
12 Single Leg Dumbbell Glute Bridges (each side) @ RPE 8.5/10
-rest 1:00 between sets-
Toe Touch Stretch
Seal Stretch
Foam Roll Up Wall
Spanish Squat with DB or KB in goblet hold
Single Leg Dumbbell Glute Bridge