Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
8:00 Flow
0:00–2:00 Easy Run
2:00–4:00
2 Rounds
5 Roll and Reach
3 Inchworms
5 PVC Deadlift
5 Hang Power Clean
5 Strict Press
4:00–8:00
3 Rounds
3 Empty Bar Muscle Clean + Strict Press
3 Empty Bar Power Clean + Push Press
2x50ft Shuttle Run
Workout Prep:
2 Building Sets
100m Run
3–5 Clean & Jerks (build to workout weight)
• Use the time to change the weights as rest.
• Smooth and breathe, check the clock to see how long it takes.
Strength/Accessory
Power Clean and Jerk
Every 1:30 x 6 sets
2 Power Cleans + 1 Push Jerk @ 65% OR RPE 6
Workout
Gillette Stadium (8 Rounds for time ↓ shorter is better)
FREEDOM (RX):
Every 2:00 (8 sets)
100m Run
5 Touch and Go Clean & Jerk (135/95)
(Scored by Time Each Set)
(KG conv: 60/42.5)
INDEPENDENCE (Intermediate):
Every 2:00 (8 sets)
100m Run
5 Touch and Go Clean & Jerk (115/75)
(KG conv: 52.5/35)
LIBERTY (Beginner):
Every 2:00 (8 sets)
100m Run
5 Touch and Go Dumbbell Clean & Push Press (light)
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Banded Hip Internal Rotation
1:00 Barbell Forearm Stretch
*Rest as needed between sides, movements and sets.
2 Sets
1:00 Rig QL Stretch
1:00 Shoo the Cat
*Rest as needed between sides, movements and sets.
Optional Accessory (Checkmark)
4 sets
12 Leaning Lateral Raise (each side) @ RPE 8.5/10
12 Seated DB Reverse Fly (both arms, same time) @ RPE 8.5/10
-rest 1:00 between sets-
Leaning Lateral Raise
Seated DB Reverse Fly
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 Hinge 1 min
Crossed Side to Side 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.