Crossfit Lillington – Mayhem Affiliate – L.I.F.E.
Warm-up
Movement Prep/Activation:
7:00 Flow
0:00–2:00 Easy Bike or Row
2:00–7:00
3 Rounds
10 Band Pull-Aparts
5 Hand release push ups
5 Single Arm Dumbbell Hang Clean
Workout Prep:
3-4 Building Sets
3 Dumbbell Hang Power Cleans (build in weight)
3 Bar Push-Ups
• Build to workout weight. Focus on fast elbows and dropping under the bar.
Bench Press (EVERY 2:00 (5 SETS)
5 Bench Press
*Start Mod and Build Every Set
(Score is Heaviest Set))
Metcon (Time)
FOR TIME
10-9-8-7-6-5-4-3-2-1
Double Dumbbell Hang Power Clean (light)
*10 Incline Push-ups after every Set
(Score is Time)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Elevated Standing Hamstring Stretch]( youtu.be/jEu2lUimnZk )
1:00 [Seal Stretch]( youtu.be/HeyZDc8dCcc )
1:00 Upper trap lacrosse ball
*Rest as needed between sides, movements and sets.