Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
3 Rounds
:40 Row (increase pace each round)
20 Single Unders
3 Broad Jumps
3 Inchworms
5 PVC Snatch High Pulls
5 PVC Hang Power Snatch
* Rounds 2-3 use a light/empty bar
Workout Prep:
2 sets @ 60–70%
5/4 Calorie Row
10 Double Unders
Strength/Accessory
Power Snatch (Weightlifting Variable Reps & Sets)
Every 1:00 x 8 sets
2 Power Snatch (singles) @ 72–75% OR RPE 7-8
Workout
Miami Heat (Time)
FREEDOM (RX):
50-40-30-20-10
Calorie Row
100-80-60-40-20
Double Under
(Women’s Calories: 40-32-24-16-8)
(Score by Time)
INDEPENDENCE (Intermediate):
40-32-24-16-8
Calorie Row
80-64-48-32-16
Double Under
(Women’s Calories: 32-26-20-12-6)
LIBERTY (Beginner):
30-25-20-15-10
Calorie Row
60-50-40-30-20
Single Unders
(Women’s Calories: 24-20-16-12-8)
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)
2-3 sets
20 Banded Curls
:20-30 Supinated Bar Hang
6-10 Tempo Ring Rows (3-second negative)
-rest 1:00 between sets-
Banded Bicep Curls
Active Dead Hang on Rig – palms facing in (supinated grip)
Slow Ring Rows