Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
3 Rounds
1:00 Machine (Workout machine)
5 Roll and Reach
3 World’s Greatest Stretch (each)
3 Muscle Snatch
3 Snatch Push Press
3 Snatch Balance
-Start with a PVC and progress to an empty bar in rounds 2-3
Workout Prep:
2 sets
:30 @ easy pace
:20 @ moderate pace
:10 @ target test pace
:30 rest
• Use this to lock in target watts or calories per minute
• Plan our exactly what pace you will hold before starting
Strength/Accessory
Snatch (Weightlifting Variable Reps & Sets)
Every 2:00 × 6 sets
2 Squat Snatch (singles) @ 75–78% OR RPE 7-8
Workout
Mayhem FTP Test (AMRAP – Reps)
FREEDOM (RX):
20:00 Watt Test Bike Erg
or
20:00 Calorie Air Bike Test
or
20:00 Calorie Row Test
(Scored by Average Watts or Total Calories)
INDEPENDENCE (Intermediate):
No Change to Workout
LIBERTY (Beginner):
10:00 Watt Test (Bike Erg)
or
10:00 Calorie Air Bike Test
or
10:00 Calorie Row Test
(Scored by Average Watts or Total Calories)
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)
3-4 sets
30 Banded Bicep Curls
30 Banded Tricep Pull Downs
-rest 1:00 between sets-
Banded Bicep Curls
Banded Tricep Pull Downs