Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
AMRAP 6 Minutes
1:00 Machine
5 Inchworms
5 single arm dumbbell squat (light) (each side)
5 single arm dumbbell press (light) (each side)
5 single arm dumbbell deadlifts (light) (each side)
Workout Prep:
1 set
100m Machine
2 Burpee Broad Jump
3 Dumbbell Front Squats
3 Dumbbell Push Press
Workout (Checkmark)
Each To be Performed at Max Sustainable Effort (as hard as possible without dropping off):
12:00 EMOM (each station is 30 sec work / 30 sec rest)
Minute 1: Bike (Bike Erg or Air Bike)
Minute 2: Burpee Broad Jump
Minute 3: Row
Minute 4: DB Front Squats (2×50/35)
Repeat for 3 rounds
Rest 3:00
12:00 EMOM (each station is 30 sec work / 30 sec rest)
Minute 1: Row
Minute 2: DB Push Press (2×50/35)
Minute 3: Bike (Bike Erg or Air Bike)
Minute 4: Broad Jumps
Repeat for 3 rounds
Rest 3:00
12:00 EMOM (each station is 30 sec work / 30 sec rest)
Minute 1: Bike (Bike Erg or Air Bike)
Minute 2: Lateral Burpee Over DBs
Minute 3: Row
Minute 4: DB Deadlifts (2×50/35)
Repeat for 3 rounds
(Scored by Completion)
Optional Pump (Checkmark)
2-3 sets:
AMRAP-1 each movement (i.e. leave 1 rep in reserve)
Double Dumbbell Zottman Curls
-rest 30 seconds-
Banded Tricep Extensions
-rest 30 seconds-
Double Dumbbell Preacher Curls OR Hammer Curls
-rest 30 seconds-
Double Dumbbell Lat Sweep w/ Tricep Hold
-rest 2 minutes between sets-
Zottman Curls
Banded Tricep Extensions
Dumbbell Preacher Curl
Double Dumbbell Hammer Curls
Double Dumbbell Lat Sweep
Cool Down (No Measure)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Quad Smash
1:00 Couch Stretch
*Rest as needed between sides, movements and sets.
Couch Stretch