Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
3 Rounds
10 Banded Pass Throughs
5 Dynamic Squat Stretches
-into-
3 Rounds
30 Single Unders
3 Snatch Pull + High Hang Power Snatch + Overhead Squat
3 Squat Snatch
Start with a PVC pipe going through the first 2 rounds. Add in a empty barbell for the last round.
Workout Prep:
2 Sets
10 Double Unders
3 Overhead Squats @ workout weight
• Confirm barbell weight and break strategy
• Reinforce smooth transitions before starting
Strength/Accessory
Snatch + Overhead Squat (Weightlifting Variable Reps & Sets)
Every 2:00 × 6 sets
1 Squat Snatch + 2 Overhead Squats @ 70–72% OR RPE 7
Workout
Luigi (AMRAP – Rounds and Reps)
FREEDOM (RX):
10:00 AMRAP
30 Double Unders
15 Overhead Squats (75/55)
(Scored by Rounds + Reps)
(KG conv: 35/25)
INDEPENDENCE (Intermediate):
10:00 AMRAP
24 Double Unders
12 Overhead Squats (65/45)
(KG conv: 30/20)
LIBERTY (Beginner):
10:00 AMRAP
30 Single Unders
10 Single Dumbbell Squats (light)
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Foam Roller Angels
1:00 Toe Elevated Calf Stretch
*Rest as needed between sides, movements and sets.
Foam Roller Angels
Toe Elevated Calf Stretch
Optional Accessory (Checkmark)
4 sets
8 Dumbbell Bulgarian Split Squat (each side) @ RPE 7-7.5
10 3-Way Calf Raises (each way)
-Rest 2:00 between sets-
Dumbbell Bulgarian Split Squats
3-Way Calf Raise