Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
Hinshaw Run Warm Up
Workout Prep:
400m Run/Jog @ smooth-aerobic
400/350m Ski @ smooth-aerobic
400/350m Row @ smooth-aerobic
Workout (4 Rounds for time ↓ shorter is better)
4 Rounds @ smooth-aerobic pace
Odd Rounds:
1000m Run
500/450m Row
400m Run
-rest 1 min-
Even Rounds:
1000m Run
500/450m Ski
400m Run
-rest 2 min-
(Scored by Time per Round)
Optional Pump (Checkmark)
2-3 sets:
Go to 1 rep before failure (i.e. 1 rep in reserve) for each movement
Double Dumbbell Rotational Curl
-rest 30 seconds-
Single Arm Cable (OR Band) Pulldown
-rest 30 seconds-
Dumbbell Preacher Curl
-rest 30 seconds-
Double Dumbbell Lat Sweep w/ Tricep Hold
-rest 2 minutes between sets-
*Use a load you can do at least 10 unbroken for each movement to start
Dumbbell Rotational Curl
Single Arm Lat Pulldown
Dumbbell Preacher Curl
Dumbbell Lat Sweep – both arms same time, pause at back of movement
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
:30 Lacrosse Ball Lower Back
:30 Scorpion
*Rest as needed between movements and sets.
Scorpion Stretch