Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
10:00 Clean & Jerk Flow
0:00–2:00 Easy Bike or Row
2:00–5:00
2 Rounds
10 Roll and Reach
10 Deadbugs
10 Banded Pass Throughs
10 Banded Good Mornings
10 Banded Strict Press
5:00–10:00
3 Rounds
3 Up Downs
5 Broad Jumps
5 PVC Muscle Cleans
5 PVC Strict Press
5 PVC Power Cleans + Push Press
Workout Prep:
2 Clean & Jerks @ 40–50%
2 Clean & Jerks @ 60%
2 Clean & Jerks @ Workout Weight
• Use the time changing out weight as rest. If time allows hit 1 rep at part 2 workout weight or close to it.
Workout
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
FREEDOM (RX):
“GRACE”
FOR TIME
30 Clean & Jerks (135/95)
(Score is Time)
(KG conv: 60/42.5)
-Rest until the 10:00 mark, then Complete Part 2-
INDEPENDENCE (Intermediate):
FOR TIME
30 Clean & Jerks (115/75)
(KG conv: 52.5/35)
-Rest until the 10:00 mark, then Complete Part 2-
LIBERTY (Beginner):
FOR TIME
20 Clean & Push Press (light)
-Rest until the 10:00 mark, then Complete Part 2-
Part 2 (Weight)
FREEDOM (RX):
EVERY :30 FOR 10:00
1 Power Clean and Jerk (185/125)
(KG conv: 85/57.5)
INDEPENDENCE (Intermediate):
EVERY :30 FOR 10:00
1 Power Clean and Jerk (155/105)
(KG conv: 70/47.5)
LIBERTY (Beginner):
EVERY :30 FOR 10:00
1 Power Clean and Push Press (moderate)
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Toe Elevated Calf Stretch
1:00 Banded Bicep Stretch
*Rest as needed between sides, movements and sets.
Optional Accessory (Checkmark)
3-4 sets
8 Double Dumbbell Farmer’s Hold Lunges (each side) @ RPE 8/10
15 3-Way Calf Raises (Farmer’s Hold) (each way) @ RPE 8.5/10
-rest 1:00-1:30 between sets-
Double Dumbbell Farmer Hold Walking Lunge
3 Way Calf Raise with DBs in farmer’s carry hold
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 Active Hinge
1 min/side Active Pec 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.