Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
8:00 Flow
0:00–2:00
Easy Air Bike
2:00–5:00
2 Rounds
5 Dynamic Squat Stretches
10 Glute Bridges
10 Alternating V-Ups
5:00–8:00
2 Rounds
5 PVC Box Squats (Strength height)
6 Alternating Dumbbell Snatches (light)
20 seconds Moderate Bike
Workout Prep:
2 Rounds
10 second Calorie Air Bike (build in pace)
4 Alternating Dumbbell Snatches (build in weight)
4 Sit Ups
Strength/Accessory
Box Squat (Weightlifting Variable Reps & Sets)
EVERY 3:00 (3 SETS)
10 Box Squats (building)
*Start light and build to a moderate weight
(Score is Weight)
Workout
Sounds Like Somebody’s Got a Case of the Mondays! (AMRAP – Reps)
FREEDOM (RX):
3-3-3-4:00 AMRAP
20/16 Calorie Air Bike
20 Dumbbell Alt Snatch (50/35)
Max Sit Ups
-Rest 1:00 between Sets-
(Score is Total Sit Ups)
(KG conv: 22.5/15)
INDEPENDENCE (Intermediate):
3-3-3-4:00 AMRAP
16/13 Calorie Air Bike
20 Dumbbell Alt Snatch (35/25)
Max Sit Ups
-Rest 1:00 between Sets-
(Score is Total Sit Ups)
(KG conv: 15/10)
LIBERTY (Beginner):
3-3-3-4:00 AMRAP
12/10 Calorie Air Bike
14 Dumbbell Alt Snatch (light)
Max Sit Ups
-Rest 1:00 between Sets-
(Score is Total Sit Ups)
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Wall Jefferson Curl
1:00 Forearm Smash
*Rest as needed between sides, movements and sets.
Optional Accessory (Checkmark)
3-4 sets
8 Dumbbell Bulgarian Split Squat (each side) @ RPE 8/10
15 Seated Dumbbell Calf Raise @ RPE 8/10
-rest 1:00 between sets-
Dumbbell Bulgarian Split Squats
Seated Dumbbell Calf Raise
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.
[Crossed Side To Side 1 min]( video )
[Alternating Shoulder Flexion 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.