Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
8:00 Flow
0:00–2:00 Easy Row
2:00–4:00
2 Rounds
10 Deadbugs
10 PVC Good Mornings
10 Dynamic Squat Stretches
4:00–8:00
2 Rounds
5 Wall Balls
100m Row
3 Empty Bar Back Squats (slow and controlled)
Workout Prep:
2 Rounds (build in pace)
100m Row
5 Wall Balls
Workout
Pimm’s Cup (Time)
FREEDOM (RX):
FOR TIME
500m Row
100 Wall Balls (20/14)
(Score is Time)
(KG conv: 9/6)
-Rest until 12:00, then move on to Part 2-
INDEPENDENCE (Intermediate):
FOR TIME
500m Row
80 Wall Balls (20/14) or 100 Wall Balls (14/10)
(Score is Time)
(KG conv: 9/6, 6/4)
-Rest until 12:00, then move on to Part 2-
LIBERTY (Beginner):
FOR TIME
500m Row
50 Wall Balls (light)
(Score is Time)
-Rest until 12:00, then move on to Part 2-
Back Squat
Part 2
Starting at the 12:00 mark:
FREEDOM (RX):
ON A 15:00 CLOCK
1RM Back Squat
(Score is Weight)
INDEPENDENCE (Intermediate):
No change to workout
LIBERTY (Beginner):
ON A 15:00 CLOCK
Heavy Back Squat (not a max)
(Score is Weight)
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Quad Smash
1:00 Frog Stretch
*Rest as needed between sides, movements and sets.
Optional Accessory (Checkmark)
3-4 Sets
30 Banded Bicep Curls
30 Banded Tricep Extensions
-rest 1:00 between sets-
Banded Bicep Curls
Banded Tricep Pull Downs
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 Deep Squat 1 min]( video )
[Active Frog 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.