Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
3 Sets
8-12 sec Single Arm Plank w/ Knees on Box OR 2 Wall Walk Complexes (Wall Walk to Plate + 2 Shoulder Taps + Wall Walk down)
Rest 30-45 sec
6 On-Knee Tripod Push-Ups to Downward Dog OR 2-3 Handstand Leg Lifts from Box
Rest 30-45 sec
Workout Prep:
1 Round @ 60%
100m Run
3 Pull Ups
4 Push Ups
5 Air Squats
Gymnastics
Gymnastics (Handstand Walk) (Checkmark)
Level 1:
9 min EMOM:
Min 1: 2-3 Pike on Box Wall Walks
Min 2: 15-30 Second GHD Hollow Body Hold
Min 3: Rest minute
Level 2:
9 min EMOM:
Min 1: 1 Complex of: 1 Wall Walk + 5 Sec Handstand Hold + Handstand Walk as far as possible away from the wall
Min 2: 15-30 Second GHD Hollow Body Hold
Min 3: Rest minute
Level 3:
2 min on/1 min off for 3 Sets:
15/12 Calorie Ski (or Row)
Max Distance Handstand Walk in the remaining time
Workout
Alderaan (Time)
FREEDOM (RX):
400m Run
50 Pull Ups
400m Run
100 Push Ups
400m Run
150 Air Squats
400m Run
(Scored by Time)
INDEPENDENCE (Intermediate):
400m Run
40 Pull Ups
400m Run
80 Push Ups
400m Run
120 Air Squats
400m Run
LIBERTY (Beginner):
200m Run
30 Ring Rows
200m Run
60 Plate Floor Press
200m Run
90 Air Squats
200m Run
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Alternating Calf Stretch
1:00 Bench Stretch for Lats
1:00 Chest Stretch
*Rest as needed between sides, movements and sets.
Alternating Calf Stretch
Bench Stretch for Lats
Chest Stretch
Optional Accessory (Checkmark)
3 sets
10 V-Ups
10 Sit Ups
10 Alternating V-Ups
10-second Hollow Rocks
-rest 1:00 between-
V-ups
Sit Ups
Alternating Leg V Ups
Hollow Rocks