Crossfit Lillington – A Mayhem Affiliate
Workout Option 1
Warm Up (No Measure)
Movement Prep/Activation:
3:00 Machine
-into-
3 Rounds
10 Cossack Squats
8 Low Box Step Ups
10 Deadbugs
10 Double Dumbbell Sumo Deadlifts (light)
Workout Prep:
2 Rounds (build effort)
4 Box Jumps (step down)
2 Sandbag or Odd Object Cleans
• Confirm load and pacing
• Reinforce consistency before starting
Exegol (Checkmark)
FREEDOM (RX):
Every 1:00 (20:00)
Odd Minute: 12 Box Jumps (24/20)
Even Minute: 5 Sandbag Cleans (100/70) (or Axle Clean or Odd Object)
(Sub 5 Power Cleans @155/105 if needed)
(Scored by Completion)
(KG conv: 45/32.5)
INDEPENDENCE (Intermediate):
Every 1:00 (20:00)
Odd Minute: 10 Box Jumps (24/20)
Even Minute: 5 Sandbag Cleans (70/50) (or Axle Clean or Odd Object)
(Sub 5 Power Cleans @105/75 if needed)
(KG conv: 32.5/22.5)
LIBERTY (Beginner):
Every 1:00 (20:00)
Odd Minute: 10 Box Jumps (low)
Even Minute: 5 D-Ball Slams (light) (or Sandbag Clean or Odd Object)
(Sub 5 Dumbbell Power Cleans, light if needed)
Workout Option 2
Recovery Workout (Checkmark)
Easy Zone 2
2-4-6-8 minutes of each:
Run
Ski (or Row)
Bike
*Nasal breathing if possible
**If you are limited on time, you can cut out the last set of 8 minutes on each machine
Movement & Mobility
2-3 Rounds of:
10 Cat-Cow
10 World’s Greatest Stretch (5/side)
10 PVC Pass Throughs
Accumulate 1-2 min Dead Hang from pull-up bar
Cat Cow
World’s Greatest Stretch