Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Movement Prep/Activation:
10:00 Flow
0:00–2:00 Easy Row or Bike
2:00–5:00
2 Rounds
10 Glute Bridges
10 Deadbugs
5 Tempo Banded Good Mornings (3-second down, stand)
5:00–10:00
3 Rounds
6 Box Step Ups
5 Empty Bar Deadlifts
5 Light Plate Floor Press
Workout Prep:
2 sets
5 Dumbbell Deadlifts (build in weight)
3 Plate Floor Press (build in weight)
• Use the adding of weight as rest between sets.
Coaches Notes
Glute Bridges
Deadbug
Banded Good Mornings
Bodyweight Lunge Matrix
Deadlift
Hand Release Push Up
Deadlift (Every 2:00 x 5 sets
3 Deadlifts @ 60–65% or RPE 6
*Stay light and focus on getting tight/tension before the lift. Touch and go the reps, breathe at the top. Use dumbbells, kettlebells or Sumo if needed.)
Metcon (Time ↓ Shorter is Better)
5 rounds
10 Dumbbell Deadlifts (moderate)
15 Plate Floor Press (light)
Cool Down
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Alternating Calf Stretch
1:00 Barbell Forearm Stretch
*Rest as needed between sides, movements and sets.