Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Movement Prep/Activation:
9:00 Flow
0:00–5:00
2-3 Rounds
30-second Row (easy)
10 Glute Bridges
5 Box Squats (Air Squat to a box)
6 Banded Good Mornings
5:00–9:00
2-3 Rounds
10 Deadbugs
5 Tempo Goblet Squats (light)
20-second Moderate Row
Workout Prep:
2 Rounds @ 60–70%
10-second Row @workout pace
3 Goblet Squats (build in weight)
*Practice transitioning on and off the rower (be smooth on getting feet in and out).
Athletes Notes
Coaches Notes
Glute Bridges
Banded Good Mornings
Deadbug
Dumbbell Goblet Squat
Box Squat (Every 2:00 x 5 sets
3 Box Back Squats @ 60–65% or RPE 6
*Box Height should be right at or just above parallel. Light weight: focus on sending the hips back, keeping the weight over the mid-foot, and descending smoothly while pulling with the hamstri)
Metcon (Time ↓ Shorter is Better)
4-8-12-16-20
Calorie Row
Kettlebell Goblet Squats (light)
Women’s Calories: 3-6-9-12-15
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Wall Thoracic Rotations
1:00 Toe Elevated Knee Over Toe Stretch
*Rest as needed between sides, movements and sets.