Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
7:00 Flow
0:00–2:00 Easy Bike
2:00–4:00
2 rounds
20 Single Unders
10 Hollow Rocks
5 Strict Knee Raises
4:00–7:00
2 rounds
20-second Air Bike
10 Single Unders
5 Hanging Knee Raises
Workout Prep:
1 set
5/4 Calorie Air Bike (at workout pace)
10 Double Unders
3 Toes to Bar
Workout
Rockets’ Red Glare (AMRAP – Reps)
FREEDOM (RX):
5 SETS FOR 3:00
20/16 Calorie Air Bike
50 Double Unders
Max Toes to Bar in Remaining Time
-Rest 1:30 between Sets-
(Score is Total Toes to Bar)
INDEPENDENCE (Intermediate):
5 SETS FOR 3:00
16/12 Calorie Air Bike
35 Double Unders
Max Toes to Bar in Remaining Time
-Rest 1:30 between Sets-
LIBERTY (Beginner):
5 SETS FOR 3:00
12/10 Calorie Air Bike
50 Single Unders
Max Hanging Knee Raises in Remaining Time
-Rest 1:30 between Sets-
Strength/Accessory
Shoulder Press
ON A 10:00 RUNNING CLOCK (POST-WORKOUT)
Build to a Heavy/Mod-Heavy 3-Rep Shoulder Press*
*Bar comes from the rack
(Score is Weight)
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Couch Stretch
1:00 Forearm Smash
*Rest as needed between sides, movements and sets.
Optional Accessory (Checkmark)
TABATA 8 SETS (4:00 Total)
:20 Hip Extensions or Supermans
:10 Rest
-No Additional Rest b/t Sets-
Hip Extension
Supermans
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/side Standing Quad 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.