Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
3 Rounds
1:00 Easy Bike
5 Inchworms
10 Glute Bridges
5 Deadlifts (PVC-Empty Bar)
5 Roll and Reach Good Mornings
Note: Pay attention to your pace and the number of calories you complete during the 1:00 bike. Even though it says “easy,” this is a great time to think about pacing and to get a sense of how long the calories in the workout will take.
Workout Prep:
2 Sets
5/4 Calorie Bike @ moderate pace
3 Deadlifts (moderate to workout weight)
Strength/Accessory
Deadstop Deadlift
Every 2:00 x 5 sets
3 Deadstop Deadlifts @ 70% OR RPE 7
Workout
Yoshi (Time)
FREEDOM (RX):
For Time:
90/70 Calorie Air Bike
45 Deadlifts (225/155)
(Scored by Time)
(KG conv: 102.5/70)
INDEPENDENCE (Intermediate):
For Time:
70/56 Calorie Air Bike
45 Deadlifts (185/125)
(KG conv: 85/57.5)
LIBERTY (Beginner):
For Time:
50/40 Calorie Air Bike
50 Dumbbell Deadlifts (light)
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Scorpion Stretch
1:00 Couch Stretch
*Rest as needed between sides, movements and sets.
Scorpion Stretch
Couch Stretch
Optional Accessory (Checkmark)
3 sets
8 Alternating Dumbbell Upright Rows (each side) @ RPE 7-7.5
10 Reverse Grip Barbell Curls @ RPE 7-7.5
12 Dumbbell Spider Curls @ RPE 7-7.5
-rest 2:00 between sets-
Alternating Dumbbell Upright Row
Reverse Grip Bicep Curl (no fat grip)
Dumbbell Spider Curl