Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
Banded 7s
-into-
6:00 AMRAP
1:00 Easy Row
8 Half Kneeling Dumbbell Shoulder Press (each)
8 Single Arm Dumbbell Upright Rows (each)
8 Scap Pull Ups
10 Alternating V-Ups
Workout Prep:
1 Controlled Round @ 60%
5 Shoulder Press @ Workout Weight
Gymnastics
Gymnastics (Rope Climb) (Checkmark)
Warm Up (all levels):
Seated on Box Foot Lock Drill; 5 Foot Locks
Seated on Box Foot Lock to Stand – with straight arms; 5 locks + stand
Standing Foot Lock to Stand; 5 locks + stand + reach
LEVEL 1:
9 min EMOM:
Min 1: 2 Zombie Rope Climbs
Min 2: 10 Plank Shoulder Taps (slow and controlled, L+R=1)
Min 3: Rest Minute
LEVEL 2:
9 min EMOM:
Min 1: 35 Double Unders
Min 2: 1-2 Rope Climbs
Min 3: Rest Minute
LEVEL 3
5 Sets:
30 Second Max Rope Climbs
90 Second Rest
Aston Martin DB5 (Time)
FREEDOM (RX):
7 Rounds
21 Shoulder Press (75/55)
21 Sit Ups
(Scored by Time)
(KG conv: 35/25)
INDEPENDENCE (Intermediate):
7 Rounds
21 Shoulder Press (65/45)
21 Sit Ups
(KG conv: 30/20)
LIBERTY (Beginner):
7 Rounds
10 Dumbbell Shoulder Press (light)
15 Sit Ups
Workout
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 Foam Roller Angels
1:00 Birddog
*Rest as needed between sides, movements and sets.
Optional Accessory
3-4 sets
6-10 Chin Ups (supinated grip)
12 Incline Dumbbell Hammer Curls @ RPE 8.5/10
-rest 1:00 between sets-
Foam Roller Angels
Birddog
Chin Ups
Incline Dumbbell Hammer Curls