Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
7:00 Flow
0:00–2:00 Easy Row or Bike
2:00–5:00
2 Rounds
10 PVC Pass Throughs
10 PVC Muscle Snatches
10 Air Squats
5 Inchworms + Push Up
5:00–10:00
3 Rounds
3 PVC High Hang Power Snatches
3 PVC Hang Power Snatches
3 PVC Power Snatches
2 Burpee Facing PVC
3 Kip Swings
Workout Prep:
2 Sets
1 Power Snatch @ Workout Weight
2 Bar Facing Burpees
3 Toes to Bar
• Practice being smooth from one to the next and ensure a clear path from station to station.
Strength/Accessory
3-Position Power Snatch (Weightlifting Variable Reps & Sets)
High Hang Power Snatch + Hang Power Snatch + Power Snatch
EVERY 2:00 (5 SETS*)
3-Position Power Snatch
(1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch)
*Complete each set unbroken. Start light-mod and build.
(Score is Weight)
Workout
We Find It’s Always Better to Fire People On a Friday (Time)
FREEDOM (RX):
EVERY 3:00 (5 SETS)
3 Power Snatch (155/105)
9 Bar Facing Burpees
15 Toes to Bar
(Score is Slowest Time)
(KG conv: 70/47.5)
INDEPENDENCE (Intermediate):
EVERY 3:00 (5 SETS)
3 Power Snatch (115/75)
9 Bar Facing Burpees
12 Toes to Bar
(Score is Slowest Time)
(KG conv: 52.5/35)
LIBERTY (Beginner):
EVERY 3:00 (5 SETS)
6 Dumbbell Alt Snatch (Mod)
8 Up-Downs
10 Hanging Knee Raises
(Score is Slowest Time)
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Chest Stretch
1:00 Band Bicep Stretch
*Rest as needed between sides, movements and sets.
Optional Accessory (Checkmark)
3 sets
12 Seated Alternating Dumbbell Strict Press @ RPE 6/10 (reps are per side)
-rest 30 secs-
10 Tricep Dumbbell Kick Backs @ RPE 6/10
-rest 1:00 between sets-
Seated Alternating Dumbbell Strict Press
Single Arm Tricep Kickbacks
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.
[Good Morning 1 min]( video )
[Lat Stretch 1 min/side]( 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.