Crossfit Lillington – Mayhem Affiliate – Endurance
Warm-up (No Measure)
Movement Prep/Activation:
2 Rounds
200m Jog
10 Good Morning
10 Air Squats
5 Empty Bar Shoulder Press
Workout Prep:
2 Rounds:
100m Run or Ski (rotate each round)
3 Power Cleans
2 Front Squats
1 Squat Clean Thrusters
* Build to workout weight
Workout (Time)
For time @ Smooth, Sustainable effort:
1000m Run
1000/900m Ski
40 Power Cleans (115/75)
-Walk 2 minutes-
1000m Run
1000/900m Row
30 Front Squats (115/75)
-Walk 2 minutes-
1000m Run
50/40 Calorie Bike
20 Squat Clean Thrusters (115/75)
(Score is Time)
(KG conv: 52.5/35)
Optional Pump (Checkmark)
3 Rounds
15 Dumbbell Bench Press @ RPE 8/10
12 Bent Over Dumbbell Rows @ RPE 8/10
15 Push Ups (Pick a number you can keep unbroken)
20 Banded Pull Aparts @ RPE 8/10
-Rest 45–60 Seconds between sets-
Double Dumbbell Bench Press
Pause Double Dumbbell Bent Over Row
Banded Pull Aparts – Palms Up
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Ankle Knee Over Toe Stretch (each leg)
1:00 Elbow to Floor Stretch (each side)
*Rest as needed between sides, movements and sets.
Ankle Knee Over Toe Stretch
Elbow to Floor Stretch