Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1:30 Cardio Choice
Then Into…
2 SETS
8 PVC Pass Throughs
8 Ring Rows
8 Empty Bar Romanian Deadlifts
8 Empty Bar Hang Muscle Cleans
16 Alt. Elbow Punches w/ Bar
Then Into…
1-2 SETS (Time Depending)
5 Hang Power Cleans (Light Weight)
:10-:20 Top of the Ring Hold or :30 Plank Hold
Strength/Accessory
STRENGTH/SKILL (Checkmark)
ON A 10:00 CLOCK
Box Dip, Top of the Ring Hold, Ring Dip Skill
Freedom (Advanced) – Kipping Ring Dip (Cycling)
Independence (Intermediate) – Top of the Ring Hold (Slow negative)
Liberty (Beginner) – Box Dip (1-2 feet on the box)
Workout
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
FREEDOM (RX)
“ELIZABETH”
FOR TIME
21-15-9
Power Clean (135/95)
Ring Dip
(Scored by Time)
(KG conv: 60/42.5)
-Rest until the 10:00 mark-
INDEPENDENCE (Intermediate)
FOR TIME
21-15-9
Power Clean (115/75)
Box Dips
(Scored by Time)
(KG conv: 52.5/35)
-Rest until the 10:00 mark-
LIBERTY (Beginner)
FOR TIME
21-15-9
Dumbbell Power Cleans (light)
Bar Push Ups
(Scored by Time)
-Rest until the 10:00 mark-
Part 2 (Weight)
Starting at 10:00…
FREEDOM (RX)
FOR LOAD
Every :30 Seconds (12:00)
1 Power Clean (At Moderate-Heavy)
(Scored by Weight)
INDEPENDENCE (Intermediate)
FOR LOAD
Every :30 Seconds (12:00)
1 Power Clean (At Moderate-Heavy)
(Scored by Weight)
LIBERTY (Beginner)
FOR LOAD
Every :30 Seconds (12:00)
1 Power Clean (Moderate)
(Scored by Weight)
Cool Down / Accessory
Optional Cool Down (No Measure)
FOR QUALITY
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
2-3 SETS
1:00 Frog Stretch
1:00 Forearm Smash
-Rest as Needed b/t Sets-
(No Measure)
Frog Stretch
Forearm Smash
Optional Accessory (Checkmark)
FOR COMPLETION
Accumulate 3:00 of Dead Hang Hold from the Pull Up Bar or Rings
(No Measure)
Dead Hang
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 Pec Stretch 1 min/side]( video )
[Side To Side 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.