Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
2:00 – 3:00 minute machine
-into-
3 Sets
5 Inchworm
10 Air Squats
5 Single Arm Dumbbell Deadlift (each side)
Workout Prep:
1 set
6 Calorie Air Bike
3 Bar Facing Burpees
3 Dumbbell Squats (2×50/35)
3 Dumbbell Shoulder to Overhead
3 Dumbbell Lunge Steps (2×50/35)
Workout (4 Rounds for reps)
4 Sets (1 set every 8:00)
Odd Sets (0:00 & 16:00)
AMRAP 5:00
30/24 Calorie Air Bike
-then in remaining time-
Max Rounds:
6 Bar-Facing Burpees
6 Dumbbell Front Squats (2×50/35)
Rest 3:00
Even Sets (8:00 & 24:00)
AMRAP 5:00
500/450m Row (or 400m Run)
-then in remaining time-
Max Rounds:
6 Dumbbell Shoulder to Overhead (2×50/35)
6 Dumbbell Walking Lunge Steps (2×50/35)
Rest 3:00
(KG conv: 22.5/15 DBs)
Optional Pump (Checkmark)
2-3 sets:
Go to 1 rep before failure (i.e. 1 rep in reserve) for each movement:
Dumbbell Hammer Bicep Curl
-rest 30 seconds-
Dumbbell bench press
-rest 30 seconds-
Strict Pull Up
-rest 30 seconds-
-Dumbbell French Press
Rest 2min after each set-
*Use a load for each you can hit at least 10 reps when fresh
Double Dumbbell Hammer Curls
Dumbbell Bench Press
Dumbbell French Press
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Seated QL Stretch (each side)
1:00 Seated External Rotations (each side)
*Rest as needed between sides and movements.
Seated QL Stretch
Seated External Rotations