Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
7:00 Build Flow
0:00–3:00 Easy Bike
3:00–5:00
2 rounds
3 Inchworms
5 Roll and Reach
5 Dynamic Squat Stretches
5:00–10:00
3 Rounds
5 Hanging Knee Raises
3 Hang Muscle Snatch
3 Power Snatch
3 Overhead Squats
2 Burpee Over Bar
-Start with a PVC and progress into an empty barbell through rounds 2-3
Workout Prep:
3 sets
3 Toes to Bar
3 Overhead Squats
2 Burpee Over Bar
-rest 30-60 second between-
• Build in weight and pacing across sets
• Confirm scaling before starting
Strength/Accessory
Power Snatch (Weightlifting Variable Reps & Sets)
Every 1:00 x 5 sets
3 Power Snatch (singles) @ 70% OR RPE 6-7
Power Snatch (Weightlifting Variable Reps & Sets)
Every :30 x 10 sets
1 Power Snatch @ 75–80% OR RPE 8
Workout
Tarte Tatin (Time)
FREEDOM (RX):
30 Toes to Bar
30 Overhead Squats (75/55)
30 Burpee Over Bar
-Rest 1:00-
30 Burpee Over Bar
30 Overhead Squats (75/55)
30 Toes to Bar
(Scored by Total Time)
(KG conv: 35/25)
INDEPENDENCE (Intermediate):
25 Toes to Bar
25 Overhead Squats (65/45)
25 Burpee Over Bar
-Rest 1:00-
25 Burpee Over Bar
25 Overhead Squats (65/45)
25 Toes to Bar
(KG conv: 30/20)
LIBERTY (Beginner):
20 Hanging Knee Raises
20 Dumbbell Front Squats (light)
20 Up Downs
-Rest 1:00-
20 Up Downs
20 Dumbbell Front Squats (light)
20 Hanging Knee Raises
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Adductor Smash (each side)
1:00 Frog Stretch
1:00 Banded Quadruped Rotations (each side)
*Rest as needed between movements and sides.
Frog Stretch
Banded Quadruped Rotations
Optional Accessory (Checkmark)
3-4 sets
12 Goblet Spanish Squat @ RPE 8/10
12 Single Leg Weighted Hip Thrust (each side) @ RPE 8/10
-rest 1:30-2:00 between sets-
Spanish Squat with DB or KB in goblet hold
Dumbbell Single Leg Hip Thrusts