Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
10:00 Flow
0:00–3:00 Banded 7s (2 sets)
3:00–6:00
2 rounds
10 Air Squats
3 Lunge Matrix (each)
10 Hollow Rocks
6:00–10:00
3 rounds
10 Russian Swings (light)
25ft Walking Lunge
10-second Handstand Hold
Workout Prep:
2 sets
5 Kettlebell Swings
10ft Kettlebell Lunge
*Rest 30 seconds between sets. Build in weight and try different holds on the lunge.
Gymnastics
Gymnastics (Skill Development) (Checkmark)
10:00 PRACTICE / SKILL DEVELOPMENT
Handstand Walk, Handstand Hold, & Overhead Stability Work
Freedom (Advanced):
Handstand Walk or Freestanding Handstand Hold
Independence (Intermediate):
Kick Ups/Box Pike Walk
Liberty (Beginner):
Bear Crawl/Wall Walk
Workout
Purple Mountains’ Majesty (Time)
FREEDOM (RX):
10 ROUNDS FOR TIME:
10 Kettlebell Swings (53/35)
50ft Kettlebell Lunge (53/35)
(Score is Time)
(KG conv: 24/16)
INDEPENDENCE (Intermediate):
10 ROUNDS FOR TIME:
10 Kettlebell Swings (35/26)
50ft Kettlebell Lunge (35/26)
(KG conv: 16/12)
LIBERTY (Beginner):
10 ROUNDS FOR TIME:
10 Russian Kettlebell Swings (light)
25ft Kettlebell Lunge (light)
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
:30 Left Leg Split Squat Goblet Hold
:30 Right Leg Split Squat Goblet Hold
-Rest :30-
:30 Left Arm Bent Over Row
:30 Rigth Arm Bent Over Row
-Rest 1:00 Between Sets-
(No Measure)
Goblet Split Squat Hold
Dumbbell Single Arm Bent Over Row
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 Good Morning
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.