Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
10:00 Flow
0:00–2:00 Easy Bike or Jump Rope
2:00–5:00
2 Rounds
5 Dynamic Squat Stretches
5 Ring Rows
10-second Handstand Hold
5 PVC Muscle Cleans + 5 Front Squats
5:00–10:00
2 rounds
10 Deadbugs
2 Zombie Rope Climbs (or 5 Pull Ups)
10 Handstand Shoulder Taps (or Pike Shoulder Taps)
3 Empty Bar Power Cleans + 3 Front Squats
Workout Prep:
1 Round @ 60–70%
1 Rope Climb or 3 Pull-Ups
10ft Handstand Walk
2 Front Squats @workout weight
Workout
Froning’s Revenge (Time ↓ Shorter is Better)
FREEDOM (RX):
6 Rounds:
2 Rope Climbs (or 6 Strict Pull Ups)
25ft Handstand Walk (or 2 Wall Walks)
4 Front Squats (185/125)
25ft Handstand Walk (or 2 Wall Walks)
(Scored by Time)
(KG conv: 85/57.5)
*Barbell is from the floor, not rack
INDEPENDENCE (Intermediate):
6 Rounds
1 Rope Climb (or 3 Strict Pull Ups)
25ft Handstand Walk (or 2 Wall Walks)
4 Front Squats (155/105)
25ft Handstand Walk (or 2 Wall Walks)
(KG conv: 70/47.5)
LIBERTY (Beginner):
6 Rounds
2 Zombie Rope Climbs (or 6 Banded Strict Pull Ups)
25ft Bear Crawl
8 Dumbbell Front Squats (moderate)
25ft Bear Crawl
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Elevated Standing Hamstring Stretch
1:00 Foam Roller Angels
1:00 Band Wrist Mobilization
*Rest as needed between sides, movements and sets.
Elevated Standing Hamstring Stretch
Foam Roller Angels
Band Wrist Mobilization
Optional Accessory (Checkmark)
3-4 sets
10 Dumbbell Hammer Curls (both arms, same time) @ RPE 7/10
12 Dumbbell French Press @ RPE 7/10
-rest 1:00 between sets-
Double Dumbbell Hammer Curls
Dumbbell French Press
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.
T Hip Opener 1 min/side
Active Lat Stretch 1 min/side
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