Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
3 sets:
12-15 Second Single Arm Plank OR 5-7 Wall Facing Step Ups per arm
Rest 1 min
6 On Knee Tripod Push Ups to Downward Dog OR 12-15ft Lateral HS Walk each direction
Rest 1 min
Workout Prep:
1 Controlled Round @ 60%
100m Run
3 Pull Ups
4 Push Ups
5 Air Squats
Gymnastics
Gymnastics (Handstand Walk) (Checkmark)
Level 1:
9 min EMOM:
Min 1: 8-10 Pike HSPU Lift Offs – feet on box for those who can
Min 2: 15-30 Second Hollow Body Hold
Min 3: Rest minute
Level 2:
9 min EMOM:
Min 1: 1 Complex of: Wall Walk x1 + 5 Sec Handstand Hold + Handstand Walk as far as possible away from the wall
Min 2: 15-30 Second Hollow Body Rock
Min 3: Rest minute
Level 3:
9 min EMOM:
Min 1: 30 Second Max Distance Handstand Walk
Min 2: 30 Second Max GHD Sit Ups
Min 3: Rest minute
Workout
Super Mario (4 Rounds for reps)
FREEDOM (RX):
4 sets
4:00 AMRAP
400m Run
Max Rounds
10 Pull Ups
20 Push Up
30 Air Squats
-rest 2:00 between sets-
(Scored by Reps each set)
INDEPENDENCE (Intermediate):
4 sets
4:00 AMRAP
400m Run
Max Rounds
8 Pull Ups
16 Push Up
24 Air Squats
-rest 2:00 between sets-
LIBERTY (Beginner):
4 sets
4:00 AMRAP
200m Run
Max Rounds
10 Ring Rows
15 Floor Plate Press
20 Air Squats
-rest 2:00 between sets-
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Alternating Calf Stretch
1:00 Bench Stretch for Lats
1:00 Chest Stretch
*Rest as needed between sides, movements and sets.
Alternating Calf Stretch
Bench Stretch for Lats
Chest Stretch
Optional Accessory (Checkmark)
3 sets
15 Strict Abmat Sit Ups (hands next to head or across chest)
15 Pulse Ups
10 V-ups
-rest 2:00 between sets-
Strict Sit Up
Pulse Ups
V-Ups