Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
7:00 Flow
0:00–2:00 Easy Bike or Row
2:00–7:00
3 Rounds
10 Banded Pull Aparts
5 Hand Release Push Ups
5 Empty Bar Hang Muscle Cleans
3 Empty Bar Hang Power Cleans
Workout Prep:
3-4 Building Sets
3 Hang Power Cleans (build in weight)
3 Push Ups
• Build to workout weight. Focus on fast elbows and dropping under the bar.
Strength/Accessory
Bench Press
EVERY 2:00 (5 SETS)
5 Bench Press
*Start Mod and Build Every Set
(Score is Heaviest Set)
Workout
Championship Point (Time)
FREEDOM (RX):
FOR TIME
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (155/105)
10 Push Ups after every set
(Score is Time)
(KG conv: 70/47.5)
INDEPENDENCE (Intermediate):
FOR TIME
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (115/75)
10 Push Ups after every set
(Score is Time)
(KG conv: 52.5/35)
LIBERTY (Beginner):
FOR TIME
10-9-8-7-6-5-4-3-2-1
Double Dumbbell Hang Power Clean (light)
7 Incline Push Ups after every set
(Score is Time)
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Elevated Hamstring Stretch
1:00 Seal Stretch
1:00 Upper trap lacrosse ball
*Rest as needed between sides, movements and sets.
Optional Accessory (Checkmark)
3-4 sets
10 Evil Wheels
10 Alternating Leg V-Ups
10 Suitcase Sit Ups
-rest 1:00 between sets-
Evil Wheel
Alternating Leg V-Up
Tuck Ups
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.
[PNF Shoulder Internal Rotation 1 min/side]( video )
[Shoulder Flaps 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.