Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
0:00–2:00 Easy Bike
2:00–5:00
2 rounds
20 Single Unders
10 Alternating V-Ups
10 Banded Strict Press
5:00–9:00
2-3 rounds
5 Light Dumbbell Strict Press (each)
10 Double Unders
10 Sit Ups
20-second Calorie Bike
Workout Prep:
10 Double Unders
5 Push Press/Arm
5 Sit Ups
5/4 Cal Bike
• Confirm scaling and weight selection.
Workout
Grass Court (AMRAP – Rounds and Reps)
FREEDOM (RX):
20:00 AMRAP
50 Double Unders
50 Single Arm Dumbbell Push Press (50/35)
50 Double Unders
50 Abmat Sit Ups
50 Double Unders
40/32 Calorie Air Bike or 50/40 Calorie Bike Erg
(Score is Rounds + Reps)
(KG conv: 22.5/15)
INDEPENDENCE (Intermediate):
20:00 AMRAP
35 Double Unders
50 Single Arm Dumbbell Push Press (35/25)
35 Double Unders
50 Abmat Sit Ups
35 Double Unders
32/26 Calorie Air Bike or 40/32 Calorie Bike Erg
(Score is Rounds + Reps)
(KG conv: 15/10)
LIBERTY (Beginner):
20:00 AMRAP
30 Single Unders
30 Single Arm Dumbbell Push Press (light)
30 Single Unders
30 Abmat Sit Ups
30 Single Unders
25/20 Calorie Air Bike or 30/24 Calorie Bike Erg
(Score is Rounds + Reps)
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Toe Elevated Calf Stretch
1:00 Couch Stretch
*Rest as needed between sides, movements and sets.
Optional Accessory (Checkmark)
2-3 sets
1:00 Max Strict Pull Ups
-Rest :30-
1:00 Banded Lat Pull Downs
-Rest :30-
1:00 Plank Hold (elbows)
-Rest :30 b/t Sets-
(No Measure)
Banded Lat Pull Downs
Plank
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.
[Calf Stretch In Downward Facing Dog 1 min]( video )
[Active Bridge Reach 1 min]( video )
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.