Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
2:00 Bike
-into-
3 Rounds
5 Dynamic Squat Stretches
3 Inchworms
5 PVC Muscle Snatch
5 PVC Overhead Squats
5 Snatch Balance (Start off catching high and drop lower and lower each rep; Move the feet)
Workout Prep:
2 sets @ 60–70%
10-second Bike (build in pace)
4 Dumbbell Snatch (build in weight)
-rest 30 seconds between sets-
Strength/Accessory
Snatch
HEAVY SNATCH SINGLE
Work to 85% OR RPE 8-9
*If form looks good and are feeling it, then build to a 1RM
Workout
Will Rogers (2 Rounds for time)
FREEDOM (RX):
27-21-15-9
Calorie Air Bike
Dumbbell Snatch (50/35)
-rest till 12:00-
21-15-9
Calorie Air Bike
Dumbbell Snatch (50/35)
(Women’s Calories: 22-16-12-8, 16-12-8)
(Scored by Time each set)
(KG conv: 22.5/15)
INDEPENDENCE (Intermediate):
22-16-12-8
Calorie Air Bike
Dumbbell Snatch (35/25)
-rest till 12:00-
16-12-8
Calorie Air Bike
Dumbbell Snatch (35/25)
(Women’s Calories: 16-12-8-6, 12-8-6)
(KG conv: 15/10)
LIBERTY (Beginner):
12-10-8-6
Calorie Air Bike
Dumbbell Snatch (light)
-rest till 12:00-
10-8-6
Calorie Air Bike
Dumbbell Snatch (light)
(Women’s Calories: 10-8-6-4, 8-6-4)
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Bench Stretch for Lats
1:00 Foam Roller Angels
*Rest as needed between sides, movements and sets.
Bench Stretch for Lats
Foam Roller Angels
Optional Accessory (Checkmark)
4 sets
8 Alternating Dumbbell Bench Press (each side) @ RPE 8/10
15 Resistance Band Chest Fly – High to Low (or to RPE 8/10)
-rest 1:00 between sets-
Alternating DB Bench
Resistance Band Chest Fly – High to Low