Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
7:00 Flow
0:00–2:00 Easy Bike or Row
2:00–4:00
2 Rounds
4 Lunge Matrix (each side)
8 Banded Good Mornings
8 Single Dumbbell Suitcase Deadlifts (each/light)
4:00–7:00
2 Rounds
10 Sit-Ups
1 Zombie Rope Climb (or 5 Ring Rows)
2 Empty Bar Slow Motion Deadlifts (8-10 seconds to the top, 8-10 seconds back to the bottom)
Workout Prep:
1 Round @ 60–70%
4 GHDs or V-Ups
1 Rope Climb or 2 Pull-Ups
Strength
Deadlift
Build to a 3RM Deadlift
Workout
Brothers Gotta Hug (Time ↓ Shorter is Better)
FREEDOM (RX):
10 rounds
12 GHDs (or V-Ups)
1 Rope Climb (or 3 Strict Pull Ups)
(Scored by Time)
INDEPENDENCE (Intermediate):
10 rounds
10 GHDs (or V-Ups)
1 Rope Climb (or 3 Strict Pull Ups)
LIBERTY (Beginner):
10 rounds
12 Sit Ups
1 Zombie Rope Climb (or 5 Ring Rows)
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Leaning Tricep Stretch
1:00 Frog Stretch
*Rest as needed between sides, movements and sets.
Leaning Tricep Stretch
Frog Stretch
Optional Accessory (Checkmark)
3-4 sets
10 Ring Row w/ Feet Elevated (or go to RPE 8/10 – leaving 2 reps in the tank each set)
10 Alternating Dumbbell Hammer Curls @ RPE 8/10
-rest 1:30-2:00 between sets-
Ring Row – Feet Elevated
Dumbbell Alternating Hammer Curls
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.
Roll Over To V Sit 1 min
Active Bridge Reach 1 min
As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.