Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
8:00 Build (Barbell + Rope)
0:00–2:00 Easy Bike
2:00–4:00
2 Rounds
10 Deadbugs
5 Roll and Reach
3 Inchworms
4:00–6:00
2 Rounds
5 PVC Clean Deadlifts
5 PVC Hang Power Cleans
5 PVC Push Press
10 Single Unders
6:00–8:00
2 rounds
3 Empty Bar Power Clean
3 Empty Bar Push Jerks
10 Double Unders or Attempts
Workout Prep:
2 sets
Set 1:
10 Double Unders
2 Clean & Jerks @ ~50–60%
–change weights, practice-
Set 2:
10 Double Unders
2 Clean & Jerks @ ~65%
Strength/Accessory
Power Clean and Jerk
POWER CLEAN + JERK
Build to 80–85% OR RPE 8-9 and complete 3 Singles at that weight
Workout
Bass Reeves (Time)
FREEDOM (RX):
3 rounds
50 Double Unders
5 Clean and Jerks (115/75)
3 rounds
50 Double Unders
5 Clean and Jerks (135/95)
3 rounds
50 Double Unders
5 Clean and Jerks (155/105)
(Scored by Time)
(KG conv: 52.5/35, 60/42.5, 70/47.5)
INDEPENDENCE (Intermediate):
3 rounds
35 Double Unders
5 Clean and Jerks (95/65)
3 rounds
35 Double Unders
5 Clean and Jerks (115/75)
3 rounds
35 Double Unders
5 Clean and Jerks (135/95)
(KG conv: 42.5/30, 52.5/35, 60/42.5)
LIBERTY (Beginner):
9 rounds
30 Single Unders
5 Dumbbell Clean and Jerks (light)
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Lacrosse Ball Foot Smash
1:00 Forearm Smash
*Rest as needed between sides, movements and sets.
Forearm Smash
Optional Accessory (Checkmark)
3 sets
8 Seated Dumbbell Shoulder Press @ RPE 8/10
10 Diamond Push Ups (or to RPE 8/10)
10 Plate Front Raise @ RPE 8/10
10 Seated Alternating DB Hammer Curl (each side) @ RPE 8/10
-rest 1:00 between sets-
Seated Dumbbell Strict Press
Diamond Push Up
Plate Front Raises
Seated Alternating DB Hammer Curls