Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
300m Row
300m Ski
-into-
2 Sets
10 Good Morning
10m Single Arm Farmers carry
10 Box Step ups
Workout Prep:
1 set
100m Row
5m Farmers Carry
5 Box Jumps
5m Hand over Hand Sled Pull @ HEAVY Load
5 Kettlebell Swings
Workout (8 Rounds for reps)
min 0-4: AMRAP 4 Minutes
250/225m Row
30m Farmers Carry @ HEAVY load
min 4-8: rest 4 minutes
min 8-12: AMRAP 4 Minutes
250/225m Ski
10 Box Jumps (24/20) (must step down between reps)
min 12-16: rest 4 minutes
min 16-20: AMRAP 4 Minutes
250/225m Row
15m Hand over Hand Sled Pull @ HEAVY Load
min 20-24: rest 4 minutes
min 24-28: AMRAP 4 Minutes
250/225m Ski
10 Kettle Bell Swings @ HEAVY Load
min 28-32: rest 4 minutes
min 32-34: AMRAP 2 Minutes
250/225m Row
30m Farmers Carry @ HEAVY load
min 34-36: rest 2 minutes
min 36-38: AMRAP 2 Minutes
250/225m Ski
10 Box Jumps (24/20) (must step down b/t reps)
min 38-40: rest 2 minutes
min 40-42: AMRAP 2 Minutes
250/225m Row
15m Hand over Hand Sled Pull @ HEAVY Load
min 42-44: rest 2 minutes
min 44-46: AMRAP 2 Minutes
250/225m Ski
10 Kettle Bell Swings @ HEAVY Load
(Scored by Reps per set)
Optional Pump (Checkmark)
2-3 sets:
AMRAP-1 each movement (i.e. leave 1 rep in reserve)
Double Dumbbell Bicep Curl
-rest 30 seconds-
Cable (OR Band) Tricep Extensions
-rest 30 seconds-
1-arm Dumbbell Preacher Curl
-rest 30 seconds-
Dumbbell Tricep Kick-back
-rest 2 minutes between sets-
*Use a load you can do at least 10 unbroken for each movement to start
Seated Double Dumbbell Bicep Curl
Banded Tricep Extensions
Dumbbell Preacher Curl
Tricep Kickbacks
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-2 Sets
1:00 Bench Stretch for Lats
1:00 Barbell Forearm Stretch
Bench Stretch for Lats
Barbell Forearm Stretch