Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
0:00–2:00 Easy Bike or Jump Rope
2:00–6:00
2 rounds
10 PVC Pass Throughs
10 PVC Around the Worlds (both)
10 Deadbugs
10 Glute Bridges
5 Roll and Reach
5 Inchworms
6:00–10:00
3 rounds
5 PVC Snatch Deadlifts
5 PVC Snatch High Pulls
5 PVC Overhead Squats
Workout Prep:
2 rounds:
2 Overhead Squats @ workout weight
3 Toes to Bar
2 Lateral Burpees over Bar
Strength/Accessory
Snatch
EVERY 1:30 (8 SETS)
2 Squat Snatch (singles) *
*Start Mod and Build to Mod-Heavy
(Score is Heaviest Set)
Workout
Serena & Venus (Time)
FREEDOM (RX):
FOR TIME
21-15-9
Overhead Squat (115/75)
Toes to Bar
(Score is Time, 6:00 Time Cap)
(KG conv: 52.5/35)
-Rest until 8:00, then complete Part 2-
INDEPENDENCE (Intermediate):
FOR TIME
21-15-9
Overhead Squat (95/65)
15-12-9
Toes to Bar
(Score is Time, 6:00 Time Cap)
(KG conv: 42.5/30)
-Rest until 8:00, then complete Part 2-
LIBERTY (Beginner):
FOR TIME
21-15-9
Dumbbell Goblet Squat (light)
Hanging Knee Raises
(Score is Time, 6:00 Time Cap)
-Rest until 8:00, then complete Part 2-
Part 2 (Time)
FREEDOM (RX):
FOR TIME
21-15-9
Lateral Burpee Over Bar
Toes to Bar
(Score is Time, 6:00 Time Cap)
(KG conv: 52.5/35)
INDEPENDENCE (Intermediate):
FOR TIME
21-15-9
Lateral Burpee Over Bar
15-12-9
Toes to Bar
(Score is Time, 6:00 Time Cap)
(KG conv: 42.5/30)
LIBERTY (Beginner):
FOR TIME
21-15-9
Up Downs
Hanging Knee Raises
(Score is Time, 6:00 Time Cap)
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Toe Touch Stretch
1:00 Pigeon Stretch
*Rest as needed between sides, movements and sets.
Optional Accessory (Checkmark)
3 sets
30 Right Leg Banded Hamstring Curl
30 Left Leg Banded Hamstring Curl
30 Both Legs Banded Hamstring Curl
-rest 1:00 between sets-
*Bended tension should be easy and performed fast/superset
Banded Seated Hamstring Curls
Banded Single Leg Seated Hamstring Curls
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.
[Active Pec Stretch 1 min/side]( video )
[Lat Stretch 1 min/side]( 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.