Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
3 Rounds
1:00 Easy Row
5 Inchworms
5 Dynamic Squat Stretches
5 PVC-Empty Bar Muscle Cleans
5 PVC-Empty Bar Front Squats
5 Ring Row
5 Hanging Knee Raises
Workout Prep:
2 Controlled Round @ 60%
2 Front Squats @ Workout Weight
1–2 Muscle-Up Variation
Workout
Chevy Bel Air (2 Rounds for time)
FREEDOM (RX+):
9-7-5
Front Squats (155/105)
Ring Muscle Up
-@10:00-
5-7-9
Front Squats (155/105)
Ring Muscle Up
(Scored by Time each set)
(KG conv: 70/47.5)
INDEPENDENCE (Rx):
9-7-5
Front Squats (135/95)
7-5-3
Bar Muscle Up (or 18-14-10 Chest to Bar)
-@10:00-
5-7-9
Front Squats (135/95)
3-5-7
Bar Muscle Up (or 10-14-18 Chest to Bar)
(KG conv: 60/42.5)
LIBERTY (Beginner):
9-7-5
Dumbbell Front Squats (light)
Up Down + Jumping Pull Up
-@10:00-
5-7-9
Dumbbell Front Squats (light)
Up Down + Jumping Pull Up
Strength/Accessory
Bench Press
Every 2:00 × 5 Sets
5 Bench Press @ 70% or RPE 7
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 Seated QL Stretch
1:00 Pigeon Stretch
1:00 Band Wrist Mobilization
*Rest as needed between sides, movements and sets.
Optional Accessory
3 sets
30 Weighted Russian Twists
100ft Offset Overhead Farmer Carry (left overhead/right farmer hold)
100ft Offset Overhead Farmer Carry (right overhead/left farmer hold)
-rest 1:00 between sets-
Seated QL Stretch
Pigeon Stretch
Band Wrist Mobilization
Dumbbell Russian Twist
Double Dumbbell Walk – One Overhead & One Farmer Carry