Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
3 Rounds
1:00 Easy Row
10 Roll and Reach
3 Inchworms
10 Banded Pass Throughs
5 PVC-Empty Bar Muscle Snatch
20-second Knee Plank
Workout Prep:
1 Controlled Round @ 60%
5/4 Calorie Row
2 Burpee over Bar
2 Power Snatches @ Workout Weight
Strength/Accessory
Power Snatch
Every 1:00 x 10 sets
2 Power Snatch (singles) @ 65% OR RPE 6
Workout
Porsche 911 (Time)
FREEDOM (RX):
75/60 Calorie Row
50 Burpee Over Bar
25 Power Snatch (135/95)
(Scored by Time)
(KG conv: 60/42.5)
INDEPENDENCE (Intermediate):
60/48 Calorie Row
40 Burpee Over Bar
20 Power Snatch (115/80)
(KG conv: 52.5/35)
LIBERTY (Beginner):
40/32 Calorie Row
30 Up Downs
20 Dumbbell Snatch (light)
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 Rig QL Stretch
1:00 Seated External Rotations
*Rest as needed between sides, movements and sets.
Optional Accessory
Accumulate 3:00 (total) of Each Movement
– Plank Hold (elbows)
– Dead Hang from Pull Up Bar
* Can be split up however you like (for example, 30-second intervals back and forth) or performed unbroken. Scale the time or movement as needed to allow for at least 20 seconds of strong, consistent holds.
Rig QL Stretch
Seated External Rotations
Plank
Active Dead Hang on Rig