Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
7:00 Flow
2 Rounds:
30-second Machine
4 World’s Greatest Stretch (each side)
-into-
2 Rounds:
3 PVC Muscle Cleans
3 PVC Front Squats
3 PVC Tall Cleans
-into-
3 Squat Cleans (empty bar)
Workout Prep:
2 Rounds @ 60–70%
4 Wall Balls
1 Wall Walk
• Lock in movement standards
• Confirm pacing strategy (use the clock)
Strength/Accessory
Squat Clean (Weightlifting Variable Reps & Sets)
Every 2:00 × 6 sets
2 Squat Cleans (singles) @ 78–80% OR RPE 8
Workout
Clafoutis (Time)
FREEDOM (RX):
10 Rounds
15 Wall Balls (20/14)
3 Wall Walks
(Scored by Time)
(KG conv: 9/6)
INDEPENDENCE (Intermediate):
10 Rounds
15 Wall Balls (14/10)
2 Wall Walks
(KG conv: 6/4)
LIBERTY (Beginner):
10 Rounds
10 Wall Ball Thrusters (light)
3 Inchworms (or 25ft Bear Crawl)
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Toe Elevated Calf Stretch
1:00 Foam Roller Angels
*Rest as needed between movements.
Toe Elevated Calf Stretch
Foam Roller Angels
Optional Accessory (Checkmark)
3-4 sets
12 GHD Hip Extension (or 15 Supermans)
15 Russian Kettlebell Swings @ RPE 7/10
-rest 1:00- between sets-
GHD Hip Extension
Supermans
Russian Kettlebell Swings