Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
5:00 Flow (Workout Prep)
3 rounds
100m Run
10 Air Squats
6 Box Step Ups
25ft Walking Lunge
-into-
4:00 Flow (Gymnastics Prep)
2 rounds
10 second Dead Hang
5 Ring Rows
5 Hanging Knee Raises
10 second Hollow Hold
Workout Prep:
2 Rounds @ 60–70%
100m Run
4 Box Jumps (step down)
10ft Walking Lunge
• Build in pace
• Reinforce movement control, scale distance and reps prior to starting.
Gymnastics
Gymnastics (Rope Climbs) (Checkmark)
Level 1:
8 min EMOM:
Min 1: 4 Staggered Grip Rope Pull Up with Foot Assistance (two per hand on top)
Min 2: 10-14 Alternating V-Ups (5-7 each side)
Min 3: 6-8 Ring Rows with 1 second pause at top of each rep (slow and controlled tempo)
Min 4: 10 Bodyweight Hip Thrusts
Level 2:
8 min EMOM:
Min 1: 60 Second Max Rope Climbs
Min 2: 60 Second Rest
Min 3: 60 Second Max Rope Climb
Min 4: 60 Second Rest
Level 3:
3 min on/1 min off for 2 sets:
35 Double Unders
1 Rope Climb
50ft Farmers Carry @ 2×50/35lb
1 Rope Climb
(KG conv: 22.5/15)
Workout
Saint-Honoré (Time)
FREEDOM (RX):
4 Rounds
400m Run
20 Box Jumps (24/20)
100ft Bodyweight Walking Lunge
(Scored by Time)
INDEPENDENCE (Intermediate):
4 Rounds
400m Run
20 Box Jumps (20/16)
75ft Bodyweight Walking Lunge
LIBERTY (Beginner):
4 Rounds
200m Run
15 Box Step Ups (20/16)
50ft Bodyweight Walking Lunge
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Shoo the Cat
1:00 Posterior Shoulder Smash
*Rest as needed between movements.
Shoo the Cat
Posterior Shoulder Smash
Optional Accessory (Checkmark)
Tabata 8 sets (4:00)
20 seconds Max Banded Bicep Curls
10-second rest
-rest 2:00-
Tabata 8 sets (4:00)
20 seconds Max Banded Tricep Extensions
10-second rest
Banded Bicep Curls
Banded Tricep Pull Downs