Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
2:00 Easy Row (build the last :30)
Into…
2 ROUNDS (at your station, light)
10 Air Squats
5 Wall Balls to a target
5 Kettlebell Deadlifts
5 Kettlebell Sumo Deadlift High Pulls (light)
5 Hanging Knee Raises or Kip Swings
Into…
1 ROUND (find workout positions)
3 Toes to Bar
3 Box Jumps at workout height
3 Shoulder to Overhead at a light working weight
Then build the barbell and kettlebell to workout loads
Workout
WORKOUT (AMRAP – Reps)
FREEDOM (RX)
“THE END”
3:00 / 6:00 / 12:00 AMRAP
20/16 Calorie Row
30 Wall Balls (20/14)
20 Toes to Bar
30 Box Jumps (24/20)
20 Kettlebell Sumo Deadlift High Pull (70/53)
30 Burpees
20 Shoulder to Overhead (135/95)
-Rest 1:00 after the 3:00, rest 2:00 after the 6:00-
(Scored by Total Combined Reps)
(KG conv: 9/6 / 32/24 / 60/42.5)
INDEPENDENCE (Intermediate)
3:00 / 6:00 / 12:00 AMRAP
15/12 Calorie Row
25 Wall Balls (20/14)
15 Toes to Bar
25 Box Jumps (24/20)
15 Kettlebell Sumo Deadlift High Pull (53/35)
25 Burpees
15 Shoulder to Overhead (115/75)
-Rest 1:00 after the 3:00, rest 2:00 after the 6:00-
(Scored by Total Combined Reps)
(KG conv: 9/6 / 22.5/15 / 52.5/35)
LIBERTY (Beginner)
3:00 / 6:00 / 12:00 AMRAP
10/8 Calorie Row
20 Wall Ball Thrusters (light)
10 Hanging Knee Raises
20 Box Step Ups (20/16)
10 Kettlebell Sumo Deadlift High Pull (light)
20 Up Downs
10 Dumbbell Push Press (moderate)
-Rest 1:00 after the 3:00, rest 2:00 after the 6:00-
(Scored by Total Combined Reps)
Cool Down / Accessory
Optional Cool Down (No Measure)
FOR QUALITY
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
2:00 Couch Stretch (each side)
2:00 Low Back Foam Roll
(No Measure)
Couch Stretch
Optional Accessory (Checkmark)
3-4 SETS
12 GHD Hip Extension (or 15 Supermans)
15 Russian Kettlebell Swings @ RPE 7
-Rest 1:00 b/t Sets-
(No Measure)
GHD Hip Extension
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.
[Alternating Shoulder Flexion 1 min]( video )
[Active Frog 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.