Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
3 Rounds
30-second Bike
30-second Row
5 Hanging Knee Raises
5 Muscle Snatch (PVC into Empty bar)
3 Inchworms
(Partner up and move together while touching barbell, rig, and machines)
Workout Prep:
2-3 sets
2-3 Synchro Toes to Bar
5/4 Cal Bike + Row
2 Power Snatches
-rest 30 seconds between sets-
• Confirm barbell strategy and switching plan
• Reinforce pacing before starting
Workout
Mustafar (Time)
FREEDOM (RX):
Teams of 2
60 Synchro Toes to Bar
40 Calorie Air Bike and Row (total on each)
60 Power Snatches (135/95)
(Scored by Time)
(KG conv: 60/42.5)
INDEPENDENCE (Intermediate):
Teams of 2
40 Synchro Toes to Bar
30 Calorie Air Bike and Row (total on each)
60 Power Snatches (115/75)
(KG conv: 52.5/35)
LIBERTY (Beginner):
Teams of 2
40 Synchro Hanging Knee Raises
20 Calorie Air Bike and Row (total on each)
40 Dumbbell Snatches (light)
Strength/Accessory
Mini Pump – Lower Pull (Checkmark)
3 sets
15 Hip Extensions on GHD (or 25 Supermans)
-rest 30 seconds-
20 Dumbbell Glute Bridges
-rest 1 minute between sets-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
Hip Extension
Supermans
Dumbbell Glute Bridge