Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
7:00 Build Flow
0:00–2:00
Easy Row or Bike
2:00–4:00
3 rounds
5 PVC Deadlifts
5 PVC Hang Power Cleans
5 Push Press
-into-
4:00–7:00
2 rounds
3 Hang Power Cleans (empty bar)
3 Push Jerks
6 Air Squats
Workout Prep:
2 sets
3 Hang Power Cleans
3 Shoulder to Overhead
-build in weight
• Confirm barbell cycling strategy
• Reinforce pacing between movements
Strength/Accessory
Clean and Jerk (Weightlifting Variable Reps & Sets)
Every 1:00 x 5 sets (5:00)
3 Clean and Jerks (singles) @ 70% OR RPE 6-7
-into-
Every :30 x 10 sets (5:00)
1 Clean and Jerk @ 75–80% OR RPE 8
Workout
Coruscant (2 Rounds for time)
FREEDOM (RX):
21-15-9
Hang Power Clean (95/65)
Shoulder to Overhead (95/65)
-rest 4:00-
9-15-21
Shoulder to Overhead (95/65)
Hang Power Clean (95/65)
(Scored by Time each set)
(KG conv: 42.5/30)
INDEPENDENCE (Intermediate):
21-15-9
Hang Power Clean (75/55)
Shoulder to Overhead (75/55)
-rest 4:00-
9-15-21
Shoulder to Overhead (75/55)
Hang Power Clean (75/55)
(Scored by Time each set)
(KG conv: 35/25)
LIBERTY (Beginner):
15-12-9
Dumbbell Hang Power Clean (light)
Dumbbell Push Press (light)
-rest 4:00-
9-12-15
Dumbbell Push Press (light)
Dumbbell Hang Power Clean (light)
(Scored by Time each set)
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Barbell Forearm Stretch
1:00 Couch Stretch
1:00 Wall Jefferson Curl
*Rest as needed between sides, movements and sets.
Barbell Forearm Stretch
Couch Stretch
Wall Jefferson Curl
Optional Accessory (Checkmark)
3-4 sets:
8 Strict Pull Up
12 Single Dumbbell Upright Row (each) (easy/moderate)
24 Ring Row (easy)
-rest 1:00 between sets-
Strict Pull Up
Upright Row Explanation
Ring Rows – feet on ground