Crossfit Lillington – A Mayhem Affiliate
Workout Option 1
Warm Up (No Measure)
Movement Prep/Activation:
7:00 Flow
0:00–2:00 Easy Bike
2:00–7:00
3-4 Rounds
20 Single Unders
10 Alternating Lunges
10 Hollow Rocks
5 Single Arm Dumbbell Clean and Jerks (each)
Workout Prep:
2 Rounds
5/4 Calorie Bike
10 Double Unders
10ft Overhead Carry (each/build in weight)
Late Nights (Time)
FREEDOM (RX):
8 SETS
15/12 Calorie Air Bike
75 Double Unders
100ft Single Dumbbell or Kettlebell Overhead Carry (70/50)
-Rest 1:30 between sets-
(Score is Time for Slowest Set)
(KG conv: 32.5/22.5)
INDEPENDENCE (Intermediate):
8 SETS
12/10 Calorie Air Bike
60 Double Unders
100ft Single Dumbbell or Kettlebell Overhead Carry (50/35)
-Rest 1:30 between sets-
(Score is Time for Slowest Set)
(KG conv: 22.5/15)
LIBERTY (Beginner):
8 SETS
10/8 Calorie Air Bike
50 Single Unders
50ft Single Dumbbell or Kettlebell Overhead Carry (light)
-Rest 1:30 between sets-
(Score is TIme for Slowest Set)
Workout Option 2
Recovery Workout (Checkmark)
30 Minutes moving at EASY pace – Continuous Zone 2 Effort:
20 Calorie on Machine of Choice (or 200m on machine)
10 Cossack Squats (each side)
5 Worlds Greatest Stretch with Rotation (each side)
3 Inchworms
Cossack Squat
World’s Greatest Stretch
Inchworm with Double Push Up
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 Alternating Knight Stretch
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.