Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
7:00 Running + Posterior Flow
0:00–2:00 Easy Jog
2:00–6:00
2 Rounds
10 Roll and Reach
10 Glute Bridges
10 Deadbugs
10 Banded Good Mornings
6:00–10:00 →
200m Moderate Run
4 Deadlifts (light)
4 Push-Ups
Workout Prep:
2 sets
100m Run (Build up to workout pace)
2 Deadlifts @workout weight
-rest 30 seconds between sets-
Workout
Summer Sunsets (Time)
FREEDOM (RX):
5 SETS
400m Run
8 Deadlifts (315/205)
-Rest 1:00 between Sets-
(Score is Time for Slowest Set)
(KG conv: 142.5/92.5)
INDEPENDENCE (Intermediate):
5 SETS
400m Run
8 Deadlifts (275/185)
-Rest 1:00 between Sets-
(Score is Time for Slowest Set)
(KG conv: 125/85)
LIBERTY (Beginner):
5 SETS
200m Run
10 Deadlifts (light)
-Rest 1:00 between Sets-
(Score is Time for Slowest Set)
Strength/Accessory
Accessory (Checkmark)
3-4 SETS (Post Workout)
10 Strict Pull Ups
-rest 1:00-1:30 between sets-
-into-
8 SETS
Tabata Bent Over Plate Row
(Scored by Completion)
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Foam Roll Up Wall
1:00 Open Book
*Rest as needed between sides, movements and sets.
Optional Accessory (Checkmark)
3-4 sets
30 Banded Bicep Curls
30 Banded Tricep Extensions
-rest 1:00 between sets-
Banded Bicep Curls
Banded Tricep Pull Downs
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.
1 min Roll Over to V Sit
1 min Calf Stretch in Downward Facing Dog
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.