Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
3 sets:
8-12 Sec Single Arm Plank with Feet on Box OR 3 Wall Walk Complexes
Rest 1:00
50ft Waiters Carry OR 3-4 Handstand Leg Lifts from Box
Rest 1:00
Workout Prep:
2 Rounds @ 60%
4 Box Jump Overs
10ft Handstand Walk or 1 Wall Walk
Gymnastics
Gymnastics (Handstand Walk) (Checkmark)
Level 1:
8 min EMOM:
Min 1: 1 Pike on Box Around the World per side
Min 2: 20-25 Second GHD Hollow Hold (or Hollow on Ground)
Min 3: 3 Pike on Box Shoulder Taps
Min 4: 20-25 Second GHD Sorenson Hold (or Superman Hold)
Level 2:
8 min EMOM:
Min 1: 30 Second Max Distance Handstand Walk
Min 2: 8-12 Alternating V-ups per leg
Min 3: 30 Second Max Distance Handstand Walk
Min 4: 45 Second Easy Bike Recovery
Level 3:
3 min On, 1 min Off for 2 Sets:
12/9 Calorie Ski (or Row)
35 Double Unders
Max Distance Handstand Walk in remaining time
*90 second cap on “Buy In portion”
Workout
Annie Oakley (Time)
FREEDOM (RX):
40-30-20-10
Box Jumps (20)
50ft Handstand Walk (Or 4 Wall Walks) after each set
(Scored by Time)
INDEPENDENCE (Intermediate):
35-25-15-5
Box Jumps (20)
25ft Handstand Walk (Or 2 Wall Walks) after each set
LIBERTY (Beginner):
25-20-15-10
Box Step Ups (20/16)
50ft Bear Crawl (Or 4 Inchworms) after each set
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Wall Jefferson Curl
1:00 Scorpion Stretch
*Rest as needed between sides, movements and sets.
Wall Jefferson Curl
Scorpion Stretch
Optional Accessory (Time)
Accumulate 3:00 minutes:
Front Rack Sandbag Hold @RPE 7-8
-Rest as needed. Score is the total clock time at finish.-
(There is a 10:00 time cap.)
Scaling options:
– Odd Object
– Double Dumbbell Front Hold or Kettlebell
– You can also scale down to accumulating 2 minutes instead of 3.
Sandbag Bear Hug Carry
Double Dumbbell Front Rack Carry
Double Kettlebell Front Rack Carry