Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
10:00 Running Build
0:00–2:00 Easy Jog
2:00–5:00
2 rounds
10 Leg Swings (each)
10 Ankle Rolls L/R (each)
10 Walking Lunge Steps
10 Reverse Lunges
5 Sit Ups
5:00–10:00
2 rounds
20 High Knees
20 Butt Kicks
20 High Skips
20 Line Hops
10 Alternating V-Ups
Workout Prep:
1 set
2 Strict Pull Ups
3 Push Ups
4 Sit Ups
*Adjust reps or scale as needed during the break between workouts.
Workout
1-Mile Run (Time)
Max Effort 1-Mile Run
FREEDOM (RX):
JULY MONTHLY CHALLENGE
FOR TIME
1 Mile Run
(Score is Time)
-Rest Until 15:00 mark then complete Part 2-
INDEPENDENCE (Intermediate):
FOR TIME
1 Mile Run
-Rest Until 15:00 mark then complete Part 2-
LIBERTY (Beginner):
FOR TIME
800m Run
-Rest Until 15:00 mark then complete Part 2-
Part 2 (AMRAP – Rounds and Reps)
FREEDOM (RX):
15:00 AMRAP
5 Strict Pull Ups
10 Push Ups
15 Sit Ups
(Score is Rounds + Reps)
INDEPENDENCE (Intermediate):
15:00 AMRAP
4 Strict Pull Ups
8 Push Ups
12 Sit Ups
LIBERTY (Beginner):
15:00 AMRAP
6 Ring Rows
10 Plate Floor Press
10 Sit Ups
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Glute Smash
1:00 Frog Stretch
1:00 Pigeon Stretch
*Rest as needed between sides, movements and sets.
Optional Accessory (Checkmark)
3-4 sets
8 Double DB Z-Press @ RPE 8/10
15 DB Front Raise @ RPE 9/10
-rest 1:00-1:30 between sets-
Double Dumbbell Z-Press
Dumbbell Front 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.
1 min Calf Stretch in Downward Facing Dog
1 min Active Bridge Stretc )
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.