Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
10:00 Flow
0:00–2:00 Easy Machine
2:00–5:00
2 Rounds
10 Sit Ups
5 Dynamic Squat Stretches
2 Inchworms + Double Push Up
5 PVC Muscle Snatch
5 PVC Snatch Push Press
5:00–10:00
3 Rounds
3 Empty Bar Muscle Snatch
5 Wall Balls
5 Hanging Knee Raises
Workout Prep:
2 Rounds @ 60–70%
5 Wall Balls
3 Toes to Bar
Strength/Accessory
Power Snatch
Every 1:00 x 10 sets
2 Power Snatch (singles) @ 60% OR RPE 6
Workout
Bees Everywhere! (Time ↓ Shorter is Better)
FREEDOM (RX):
3 Rounds
50 Wall Balls (20/14)
25 Toes to Bar
(Scored by Time)
(KG conv: 9/6)
INDEPENDENCE (Intermediate):
3 Rounds
40 Wall Balls (20/14)
20 Toes to Bar
(KG conv: 9/6)
LIBERTY (Beginner):
3 Rounds
30 Wall Ball Thrusters (light)
15 Hanging Knee Raises
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Seated External Rotations
1:00 Supine Twist
*Rest as needed between sides, movements and sets.
Seated External Rotations
Supine Twist
Optional Accessory (Checkmark)
3-4 sets
8 Double Dumbbell Z-Press @ RPE 8/10
10 Banded Push Ups (or go to RPE 8/10 – leaving 2 reps in the tank each set)
-rest 1:00-2:00 between sets-
Double Dumbbell Z-Press
Banded Push Ups
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.
Good Morning 1 min
Overhead Activation 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.