Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
3:00 Machine (easy to moderate)
-then-
2 set
100m Run
6 Sandbag Lunge steps (building to workout load)
10m Farmers Carry (building to workout load)
5 Sandbag Box Step Ups (building to workout load)
-rest as needed to change loads during sets-
Workout (6 Rounds for time)
3 Sets
Part A (0:00, 10:00, 20:00)
200m Run
15m Sled Push (heaviest load you can sustain unbroken)
20 Sandbag Walking Lunge Steps (heaviest load you can sustain unbroken)
Rest until 4:00
Part B (4:00, 14:00, 24:00)
200m Run
50m Farmer Carry (heaviest load you can sustain unbroken)
20 Sandbag Box Step-Ups (heaviest load you can sustain unbroken)
Rest until 10:00
*Time Cap per Part: 3:00
Optional Pump (Checkmark)
2-3 sets:
Go to 1 rep before failure (i.e. 1 rep in reserve) for each movement:
Barbell Bicep Curls
-rest 30 seconds-
Strict Dips (ring, matador, or bench dip)
-rest 30 seconds-
Double Dumbbell Zottman’s Curl
-rest 30 seconds-
-Lying Skull Crusher
Rest 2min after each set-
*Use a load for each you can hit at least 10 reps when fresh
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 Banded Hip Internal Rotations
1:00 Alternating Calf Stretch
Banded Hip Internal Rotations
Alternating Calf Stretch