Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
10:00 Flow
0:00–2:00 Easy Row
2:00–5:00
2 Rounds
10 Banded Pass Throughs
10 Banded Pull Aparts
10 Banded Strict Press
5 Dynamic Squat Stretches
5 Kip Swings
5:00–10:00
2 Rounds
30-second Row (moderate)
5 Single Arm Dumbbell Thrusters (each)
10 Ring Rows
10 Sit Ups
Workout Prep:
2 Rounds @70%
100m Row
5 Thrusters (at workout weight)
3 Pull-Ups
Workout
Cookout Season (Time)
FREEDOM (RX):
FOR TIME
1000/850m Row
50 Thrusters (45/35)
60 Pull-Ups
50 Thrusters (45/35)
1000/850m Row
(Scored by Time)
(KG conv: 20/15)
I NDEPENDENCE (Intermediate):
FOR TIME
850/725m Row
40 Thrusters (45/35)
50 Pull-Ups
40 Thrusters (45/35)
8500/725m Row
(Scored by Time)
(KG conv: 20/15)
LIBERTY (Beginner):
FOR TIME
500/450m Row
30 Dumbbell Thrusters (light)
30 Jumping Pull-Ups
30 Dumbbell Thrusters (light)
500/450m Row
(Scored by Time)
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Couch Stretch
1:00 Banded Quadruped Rotations
*Rest as needed between sides, movements and sets.
Optional Accessory (Checkmark)
3 sets
25 KB Side Bends (each side) @ RPE 7/10
1:00 Side Plank (each side)
-rest 1:00 between sets-
Kettlebell Side Bends
Side Plank
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/side Active Pec Stretch
1 min Active Prayer Lat Stretch
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.