Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
2:00 Machine (Use this time to demo and show movements in the warm up)
-into-
3 Rounds
30 Single Unders
5 Roll and Reach
3 Inchworms
10 Dumbbell Suitcase Deadlifts (each)
3 Bench Press (Slow and controlled)
Workout Prep:
3 sets (build in weight and tempo on movements)
10 Double Unders
2 Burpee Over Bar
3 Deadlifts
-use the changing of weights as the rest between sets
• Confirm pacing and deadlift strategy
• Reinforce quick transitions
Strength/Accessory
Bench Press
Every 2:00 x 5 sets
3 Bench Press @ 78% OR RPE 7-8
Workout
Kashyyyk (6 Rounds for time)
FREEDOM (RX):
6 sets
48 Double Unders
12 Burpee Over Bar
6 Deadlifts (275/185)
-rest 1:00 between sets-
(Scored by Time each set)
(KG conv: 125/85)
INDEPENDENCE (Intermediate):
6 sets
36 Double Unders
9 Burpee Over Bar
6 Deadlifts (225/155)
-rest 1:00 between sets-
(KG conv: 102.5/70)
LIBERTY (Beginner):
6 sets
30 Single Unders
8 Up Downs
8 Dumbbell Deadlifts (moderate)
-rest 1:00 between sets-
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Seated QL Stretch
1:00 Pigeon Stretch
1:00 Band Wrist Mobilization
*Rest as needed between sides, movements and sets.
Seated QL Stretch
Pigeon Stretch
Band Wrist Mobilization
Optional Accessory (Checkmark)
3 sets
30 Weighted Russian Twists
1:00 Side Plank (each side)
-rest 1:00 between sets-
Dumbbell Russian Twist
Side Plank