Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
10:00 Flow
0:00–2:00 Easy Run or Jump Rope
2:00–5:00
10 Banded Pull Aparts
10 Banded Pass Throughs
10 Scap Push-Ups
10 Walking Lunge Steps
5:00–10:00
3 Rounds
5 Empty Bar Bench Press
3 Inchworms
100m Run (Build in pace)
Workout Prep:
2 sets @ 60–70%
100m Run
5 Bench Press (build in weight)
1 Wall Walk
*Use the time adding weight to the bench as rest between sets
Workout
It’s Called Reading (Time ↓ Shorter is Better)
FREEDOM (RX):
400m Run
25 Bench Press (115/75)
5 Wall Walks
400m Run
20 Bench Press (115/75)
5 Wall Walks
400m Run
15 Bench Press (115/75)
5 Wall Walks
400m Run
10 Bench Press (115/75)
5 Wall Walks
(Scored by Time)
(KG conv: 52.5/35)
INDEPENDENCE (Intermediate):
400m Run
25 Bench Press (95/55)
4 Wall Walks
400m Run
20 Bench Press (95/55)
4 Wall Walks
400m Run
15 Bench Press (95/55)
4 Wall Walks
400m Run
10 Bench Press (95/55)
4 Wall Walks
(KG conv: 42.5/25)
LIBERTY (Beginner):
200m Run
20 Dumbbell Bench Press (light)
3 Inchworms
200m Run
20 Dumbbell Bench Press (light)
3 Inchworms
200m Run
15 Dumbbell Bench Press (light)
3 Inchworms
200m Run
10 Dumbbell Bench Press (light)
3 Inchworms
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Toe Elevated Knee Over Toe Stretch
1:00 Banded Quadruped Rotations
*Rest as needed between sides, movements and sets.
Toe Elevated Knee Over Toe Stretch
Banded Quadruped Rotations
Optional Accessory (Checkmark)
3-4 sets
10 Single Leg Weighted Hip Thrust (each side) @ RPE 8/10
10 Dumbbell Death March (each side) @ RPE 8/10
-rest 1:00-1:30 between sets-
Dumbbell Single Leg Hip Thrusts
Dumbbell Death March
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.
Calf Stretch In Downward Facing Dog 1 min
Shoulders Global 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.