Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
7:00 Flow
0:00–2:00 Easy Bike or Row
2:00–4:00
2 Rounds
5 Dynamic Squat Stretches
10 PVC Pass Throughs
5 PVC Muscle Snatch
5 PVC Overhead Squats
4:00–7:00
2 Rounds
4 Up Downs
4 Box Step Ups
4 Front Squats (empty bar)
4 Back Squats (empty bar)
4 Overhead Squats (PVC or bar)
Workout Prep:
1 Round @ 60–70%
2 Burpee Box Jump Overs
2 Overhead Squats
2 Front Squats
2 Back Squats
Strength/Accessory
Overhead Squat
ON A 10:00 RUNNING CLOCK
Build to a Heavy/Mod-Heavy 3-Rep Overhead Squat*
*Bar comes from the ground
(Score is Weight)
Workout
We Stand for Freedom (Time)
FREEDOM (RX):
FOR TIME
25 Burpee Box Jump Over (24/20)
50 Overhead Squats (95/65)
25 Burpee Box Jump Over (24/20)
50 Front Squats (95/65)
25 Burpee Box Jump Over (24/20)
50 Back Squats (95/65)
(Score is Time)
(KG conv: 42.5/30)
INDEPENDENCE (Intermediate):
FOR TIME
20 Burpee Box Jump Over (24/20)
50 Overhead Squats (75/55)
20 Burpee Box Jump Over (24/20)
50 Front Squats (75/55)
20 Burpee Box Jump Over (24/20)
50 Back Squats (75/55)
(KG conv: 35/25)
LIBERTY (Beginner):
FOR TIME
15 Up Downs + Step Ups (20/16)
50 Air Squats
15 Up Downs + Step Ups (20/16)
40 Goblet Squats (light)
15 Up Downs + Step Ups (20/16)
30 Back Squats (light)
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Barbell Forearm Stretch
1:00 Chest Stretch
*Rest as needed between sides, movements and sets.
Optional Accessory (Checkmark)
3 sets
10 Strict Toes to Bar (or Hanging Knee Raises)
20-second L-Sit (bent knees if needed)
-rest 1:00-1:30 between sets-
Strict Toes to Bar
L-Sit Hold
Hanging Knee Raises
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 Pec Stretch 1 min/side
T Hip Opener 1 min/side
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.