Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
3 Rounds
1:00 Machine (Bike/Row/Ski)
:15 Side Plank (each side)
10 Single Leg Glute Bridge (each side)
Workout Prep:
3 sets:
5 Push Press (light- into workout weight)
3 Box Jumps (low-into workout height)
Gymnastics
Gymnastics (Rope Climb) (Checkmark)
Warm Up (all levels):
Seated on Box Foot Lock Drill; 5 Foot Locks
Seated on Box Foot Lock to Stand – with straight arms; 5 locks + stand
Standing Foot Lock to Stand; 5 locks + stand + reach
LEVEL 1:
9 min EMOM:
Min 1: 2 Zombie Rope Climbs
Min 2: 10 Hip Tap Planks (slow and controlled)
Min 3: Rest Minute
LEVEL 2:
Every 2 min for 4 Sets:
1 Rope Climb
35 Double Unders
1 Rope Climb
(90 Second Cap per set)
LEVEL 3
2 min ON/1 min OFF for 3 sets:
50ft DB Farmers Carry (50s/35s)
1 Rope Climb
Workout
Golden State Warriors (AMRAP – Rounds and Reps)
FREEDOM (RX):
10:00 AMRAP
15 Push Press (75/55)
15 Box Jump (24/20)
(Scored by Rounds + Reps)
(KG conv: 35/25)
INDEPENDENCE (Intermediate):
10:00 AMRAP
10 Push Press (75/55)
10 Box Jump (24/20)
(KG conv: 35/25)
LIBERTY (Beginner):
10:00 AMRAP
10 Dumbbell Push Press (light)
10 Box Step Ups (20/16)
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Ankle Knee Over Toe Stretch (each leg)
1:00 Elbow to Floor Stretch (each side)
*Rest as needed between sides/legs and sets.
Ankle Knee Over Toe Stretch
Elbow to Floor Stretch
Optional Accessory (Checkmark)
4 sets
8 Single Arm Chainsaw Rows (each side) @ RPE 8/10
10 Incline Dumbbell Hammer Curls @ RPE 8/10
-rest 1:00 between sets-
Dumbbell Chainsaw Row
Incline Dumbbell Hammer Curls