Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
7:00 Partner Flow
0:00–2:00 Easy Machine (build pace)
2:00–4:00
2 Rounds
3 Light Sandbag Deadlifts
5 Air Squats
5 Box Step Overs
4:00–7:00
2 rounds
5/4 Calorie Air Bike
2 Sandbag Clean to Shoulder (light)
Workout Prep:
1 Partner Round @ 60–70%
5/4 Calorie Machine
1 Sandbag Clean Over Box (each)
• Lock in pacing and partner rhythm
• Confirm movement standards and scaling.
Workout
Pain au Chocolat (AMRAP – Reps)
FREEDOM (RX):
Teams of 2
8 sets
2:00 AMRAP
15/12 Calorie Air Bike (each/same time)
Max Sandbag Cleans over the Box (48) (150/100)
-rest 1:00 between sets-
(Sub Power Cleans at 185/125, rotating between partners, if needed)
(Scored by Total Cleans)
(KG conv: 70/45 Sandbag, 85/57.5 Power Clean)
INDEPENDENCE (Intermediate):
Teams of 2
8 sets
2:00 AMRAP
12/10 Calorie Air Bike (each/same time)
Max Sandbag Cleans over the Box (48) (100/70)
-rest 1:00 between sets-
(Sub Power Cleans at 135/95, rotating between partners, if needed)
(KG conv: 45/32.5 Sandbag, 60/42.5 Power Clean)
LIBERTY (Beginner):
Teams of 2
8 sets
2:00 AMRAP
10/8 Calorie Air Bike (each/same time)
Max Sandbag Cleans over the Box (30) (light)
-rest 1:00 between sets-
(Sub Dumbbell Power Cleans, switching every 5 reps, if needed)
Strength/Accessory
Mini Pump – Core (Checkmark)
3 sets:
20 Stick Sit Ups
30 Heel Taps (each side)
30 GHD Russian Twist (each side)
*Rest 2:00 between sets
*score is total time for the mini pump
Stick Sit Ups
Heel Taps
GHD Russian Twist