Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
10:00 Alternating Flow
100m Run
10 Banded Pass Throughs
5 Kip Swings or Ring Swings
3 Pull Ups
3 PVC Power Snatch
3 PVC Clean and Jerks
10 Air Squats
Workout Prep:
3 rounds
100m Run
2 Barbell Reps (Snatch or Clean & Jerk)
1–2 Muscle-Ups or Scaled Option
• Build in weight and pace and practice transitions
Workout
Detroit Pistons (Time)
FREEDOM (RX):
Teams of 2
800m Run (Together)
30 Muscle Ups
800m Run (Together)
30 Snatches (135/95)
800m Run (Together)
30 Clean and Jerk (135/95)
800m Run (Together)
(Score by Time)
(KG conv: 60/42.5)
INDEPENDENCE (Intermediate):
Teams of 2
800m Run (Together)
30 Bar Muscle Ups OR 60 Chest to Bar Pull-ups
800m Run (Together)
30 Snatches (115/80)
800m Run (Together)
30 Clean and Jerk (115/80)
800m Run (Together)
(KG conv: 52.5/35)
LIBERTY (Beginner):
Teams of 2
400m Run (Together)
30 Up Down + Jumping Pull Up
400m Run (Together)
60 Dumbbell Snatch (light)
400m Run (Together)
30 Double Dumbbell Clean and Jerk (light)
400m Run (Together)
Strength/Accessory
Mini Pump – Core and Arms (Checkmark)
3 sets
15 V-Ups
-rest 30 secs-
10 Rotational Medball Throw (each side)
-rest 30 secs-
10 Single Arm Dumbbell French Press (both arms same time) @ RPE 7/10
-rest 30 secs-
20 alternating Zottman Curl @ RPE 7/10 (10 each side)
-rest 1 minute between sets-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
Rotational Wall/Med Ball Throws
Dumbbell French Press
Zottman Curls