Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
2:00 Machine
-into-
3 Rounds
8 Roll and Reach
3 Lunge Matrix
3 Muscle Cleans
3 Front Squats
1 Squat Clean
1 Hang Squat Clean
(PVC- Empty bar)
Workout Prep:
3 sets @ 60–70%
5 Wall Balls
2 Power Cleans (Build in weight)
• Confirm clean weight allows quick singles or small sets
Strength/Accessory
Squat Clean + Hang Squat Clean (Weightlifting Variable Reps & Sets)
Every 2:00 × 6 sets
1 Squat Clean + 1 Hang Squat Clean @ 72–75% OR RPE 7-8
Workout
New York Knicks (Time)
FREEDOM (RX):
75 Wall Balls (20/14)
25 Power Cleans (165/110)
75 Wall Balls (20/14)
(Score by Time)
(KG conv: 75/50 PC, 9/6 WB)
INDEPENDENCE (Intermediate):
75 Wall Balls (14/10)
25 Power Cleans (145/100)
75 Wall Balls (14/10)
(KG conv: 65/45 PC, 6/4 WB)
LIBERTY (Beginner):
50 Wall Ball Thrusters (light)
25 Dumbbell Power Cleans (light)
75 Wall Ball Thrusters (light)
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
1:00 Quad Smash (each side)
2:00 Couch Stretch (each side)
1:00 Forearm Smash (each side)
2:00 Barbell Forearm Stretch (each side)
*Rest as needed between sides and sets
Couch Stretch
Forearm Smash
Barbell Forearm Stretch
Optional Accessory (Checkmark)
2-3 sets
12 Ring or Bar Dips (or to RPE 8/10 – leaving 2 reps in the tank each set)
12 Dumbbell Lateral Raises @ RPE 8.5/10
-rest 1:30-2:00 between sets-
Ring Dips
Bar Dips
Dumbbell Lateral Raises