Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
2:00 Cardio Choice
Then immediately into…
2 SETS
10 PVC Pass Throughs
5 Ring Rows
5 Inchworm Push-Ups
10 Air Squats
20-second Dead Hang
*Move right into the Gymnastic Skill Session.
Strength/Accessory
Strength/Skill (Checkmark)
ON A 10:00 CLOCK
Kipping Pull Up/Chest to Bar, Low Bar Muscle Up, Bar Up
Freedom (Advanced) – Bar Muscle Up
Independence (Intermediate) – Low Bar Muscle Up (on the ground/low bar or box/high bar)
Liberty (Beginner) – Kipping Pull Up/Chest to Bar (Box or Bands)
Workout
WORKOUT (Time)
FREEDOM (RX)
“MUSCLE PIG”
4 ROUNDS FOR TIME
10 Bar Muscle Ups
10 Power Cleans (205/135) (or Heavy Tire Flips)
(Scored by Time)
(KG conv: 92.5/60)
INDEPENDENCE (Intermediate)
4 ROUNDS FOR TIME
15 Chest to Bar
10 Power Cleans (155/105) (or Heavy Tire Flips)
(Scored by Time)
(KG conv: 70/47.5)
LIBERTY (Beginner)
4 ROUNDS FOR TIME
10 Jumping Pull Ups
10 Dumbbell Power Cleans (or Sandbag Cleans)
(Scored by Time)
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 Banded Bicep Stretch
1:00 Forearm Smash
-Rest as Needed b/t Sets-
(No Measure)
Banded Bicep Stretch
Forearm Smash
Optional Accessory (Checkmark)
3-4 SETS
12 Goblet Spanish Squat @ RPE 8
12 Single Leg Weighted Hip Thrust (each side) @ RPE 8
-Rest 1:30 b/t Sets-
(No Measure)
Spanish Squat
Single Leg Weighted Hip Thrust
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.
[Shoulders Global 1 min]( video )
[Active Pec 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.