Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
10:00 Flow
0:00–2:00 Easy Bike or Row
2:00–5:00
2 Rounds
5 Roll and Reach
5 Dynamic Squat Stretches
5 Scap Pull Ups
5 Ring Rows
5 PVC Muscle Cleans + Shoulder Press
5 PVC Back Squats (Practice absorbing the bar to back rack after the last shoulder press)
5:00–10:00
2 Rounds
3 Inchworms + Double Push Up
3 Kipping Pull Ups + 1 Kipping Chest to Bar
3 Empty Bar Back Squats from the ground (power clean and jerk to the back rack)
Workout Prep:
2 Rounds@ 60–70%
3 Back Squats
3 Chest to Bar Pull Ups (Round 2: 1 Bar Muscle Up or scaled option)
Workout
The Dirty 30s (Time ↓ Shorter is Better)
FREEDOM (RX):
30 Back Squats (135/95)
45 Chest to Bar
30 Back Squats (135/95)
15 Bar Muscle Ups
30 Back Squats (135/95)
(Scored by Time)
(KG conv: 60/42.5)
* Barbell is from the floor, not rack
INDEPENDENCE (Intermediate):
30 Back Squats (115/80)
30 Chest to Bar
30 Back Squats (115/80)
10 Bar Muscle Ups (or 20 Chest to Bar)
30 Back Squats (115/80)
(KG conv: 52.5/35)
LIBERTY (Beginner):
30 Dumbbell Front Squats (light)
30 Ring Rows
30 Dumbbell Front Squats (light)
30 Jumping Pull Ups
30 Dumbbell Front Squats (light)
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Forearm Smash
1:00 Bench Stretch for Lats
1:00 Couch Stretch
*Rest as needed between sides, movements and sets.
Forearm Smash
Bench Stretch for Lats
Couch Stretch
Optional Accessory (Checkmark)
2-3 sets
10 Glute Ham Raises
20 Tibia Raises
-rest 1:00 between sets-
Glute Ham Raise
Tibia Raises
Optional GOWOD Activation (Checkmark)
The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.
To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.
Active Deep Squat 1 min
Lat Stretch 1 min/side
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