Crossfit Lillington – A Mayhem Affiliate
Warm-up
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 Walking Lunges
25ft Butt Kicks
25ft High Knees
5:00–10:00
3 Rounds
30 Single Unders
100m Run (easy-moderate pace)
Workout Prep:
2 Rounds
100m Run
10 Double Unders
• Establish opening workout pace on the 100m. Practice slowly down and picking up the jump immediately.
Gymnastics
Gymnastics (Skill Development) (Checkmark)
10:00 PRACTICE / SKILL DEVELOPMENT
Handstand Walk, Handstand Hold, & Overhead Stability Work
WORKOUT
Freedom (Advanced):
Choose One and practice multiple sets:
• Crossover Singles
• Crossover Doubles
• Triple Under Practice
• Max Unbroken Double Under Set (1x)
Independence (Intermediate):
3 x 10-20 Unbroken Double Unders
1 x Max Unbroken Double Unders (Cap at 100)
Liberty (Beginner)
First Double Under progression
Practice 10 Penguin Taps
5 Single Unders + 1 Double Under Attempts
5 Successful Double Unders
Workout
Did You See My Memo? (Time)
FREEDOM (RX):
FOR TIME
800m Run
150 Double Unders
600m Run
100 Double Unders
400m Run
50 Double Unders
200m Run
(Score is Time)
INDEPENDENCE (Intermediate):
FOR TIME
800m Run
100 Double Unders
600m Run
75 Double Unders
400m Run
50 Double Unders
200m Run
(Score is Time)
LIBERTY (Beginner):
FOR TIME
600m Run
125 Single Unders
400m Run
100 Single Unders
200m Run
75 Single Unders
100m Run
(Score is Time)
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
Crossover Symmetry Recovery: 6 second negative each exercise
2 Sets
1:00 Toe Elevated Knee Over Toe Stretch
1:00 Posterior Hip Stretch
*Rest as needed between sides, movements and sets.
Optional Accessory (Checkmark)
3-4 sets
10 Dumbbell Hammer Curls (both arms, same time) @ RPE 7/10
12 Dumbbell French Press @ RPE 7/10
-rest 1:00 between sets-
Double Dumbbell Hammer Curls
Dumbbell French Press
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 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.