Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Movement Prep/Activation:
10:00 Clean & Jerk Flow
0:00–2:00 Easy Bike or Row
2:00–7:00
2 Rounds
10 Roll and Reach
10 Deadbugs
10 Banded Pass Throughs
10 Banded Good Mornings
10 Banded Strict Press
7:00–10:00
2 Rounds
5 PVC Muscle Cleans
5 PVC Strict Press
5 PVC Power Cleans + Push Press
Workout Prep:
2 sets
2 Power Cleans + Push Press @ building weight
• Use the time changing out weight as rest. If time allows hit 1 rep at part 2 workout weight or close to it.
Workout – Part 1 (Time)
FOR TIME
20 Power Clean & Push Press (light)
-Rest until the 10:00 Mark, then Complete Part 2-
Workout – Part 2 (Weight)
EVERY :30 FOR 10:00
1 Power Clean and Push Press (moderate)
(Score is Load)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Toe Elevated Calf Stretch]( youtube.com/watch?v=kw7JTb_vnpk&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=22 )
1:00 [Band Bicep Stretch]( youtube.com/watch?v=KDJVWyJnaHM&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=6 )
*Rest as needed between sides, movements and sets.