Crossfit Lillington – A Mayhem Affiliate
Warm Up (No Measure)
Movement Prep/Activation:
10:00 Flow
0:00–2:00
Easy Jog
2:00–5:00
2 Rounds
10 Leg Swings (each)
10 Air Squats
20 second Knee Plank
5:00–10:00
2 Rounds
100m Run
10 second Dead Hang
10 Walking Lunges
3 Inchworms
Workout Prep:
1 Round
100m Run (at workout pace)
50ft Carry
Workout
The Three Day Match (4 Rounds for time ↓ shorter is better)
FREEDOM (RX):
EVERY 5:00 (4 SETS)
400m Run
100m Object Carry (100/70lbs total)*
(Score is For Time Each Set)
(KG conv: 45/32.5)
* Object can be single or double with total weight of 100/70
INDEPENDENCE (Intermediate):
EVERY 5:00 (4 SETS)
400m Run
100m Object Carry (70/50lbs total)
(Score is For Time Each Set)
(KG conv: 32.5/22.5)
* Object can be single or double with total weight of 70/50
LIBERTY (Beginner):
EVERY 5:00 (4 SETS)
200m Run
100m Object Carry (moderate)
(Score is For Time Each Set)
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 )
[Alternating Eccentric Calf Activation 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.