Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
2:00 Machine
-into-
3 sets
3 Inchworms
5 Roll and Reach
3 Clean Deadlifts
3 Hang Muscle Cleans
3 Shoulder Press
(Start with a PVC pipe and then progress into a Empty bar in sets 2-3)
Workout Prep:
2 sets
2 Unbroken Clean and Jerks (build to workout weight)
Strength/Accessory
Power Clean + Hang Power Clean + Push Jerk (Weightlifting Variable Reps & Sets)
Every 2:00 × 6 sets
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 70–72% OR RPE 7
Workout
“Classic GWEN” (Time)
FREEDOM (RX):
15-12-9
Clean and Jerk (155/105)
Sets must be completed unbroken (touch and go)
(Scored by Time)
(KG conv: 70/47.5)
INDEPENDENCE (Intermediate):
15-12-9
Clean and Jerk (135/95)
Sets must be completed unbroken (touch and go)
(KG conv: 60/42.5)
LIBERTY (Beginner):
15-12-9
Double Dumbbell Clean and Jerk (light)
Sets must be completed unbroken (touch and go)
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Quad Smash
2:00 Couch Stretch (each side)
1:00 Forearm Smash
*Rest as needed between sides, movements and sets.
Couch Stretch
Forearm Smash
Optional Accessory (Checkmark)
4 sets
8 Double Dumbbell Farmer’s Hold Lunges (each side) @ RPE 8/10
10 Goblet Hold Spanish Squats @ RPE 8/10
-Rest 1:00 between sets-
Double Dumbbell Farmer Hold Walking Lunge
Goblet Spanish Squat