Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
2:00 Bike or Row
Then Into…
2 ROUNDS
5 Scap Pull Ups
5 Kip Swings
10 Band Pull Aparts
5 Push-Ups
10 Alternating Shoulder Taps
Then Into…
2 ROUNDS
20ft Light Dumbbell Farmers Carry
3 Dumbbell Deadlifts
3 Kip Swings Into 3 Knee Raises
Strength/Accessory
Deadlift
ON A 15:00 CLOCK…
Establish 3RM Deadlift*
(Score is Weight)
Workout
WORKOUT (Time)
FREEDOM (RX)
2 SETS
100ft Dumbbell Farmers Carry (70s/50s)
10 Bar Muscle Up
100ft Dumbbell Farmers Carry (70s/50s)
10 Bar Muscle Up
100ft Dumbbell Farmers Carry (70s/50s)
10 Bar Muscle Up
100ft Dumbbell Farmers Carry (70s/50s)
-Rest 2:00 b/t Sets-
(Score is Total Time)
(KG conv: 32.5/22.5)
INDEPENDENCE (Intermediate)
2 SETS
100ft Dumbbell Farmers Carry (50s/35s)
15 Chest to Bar or 7 Bar Muscle-Ups
100ft Dumbbell Farmers Carry (50s/35s)
15 Chest to Bar or 7 Bar Muscle-Ups
100ft Dumbbell Farmers Carry (50s/35s)
15 Chest to Bar or 7 Bar Muscle-Ups
100ft Dumbbell Farmers Carry (50s/35s)
-Rest 2:00 b/t Sets-
(Score is Total Time)
(KG conv: 22.5/15)
LIBERTY (Beginner)
2 SETS
50ft Dumbbell Farmers Carry (Moderate)
10 Ring Rows
50ft Dumbbell Farmers Carry (Moderate)
10 Ring Rows
50ft Dumbbell Farmers Carry (Moderate)
10 Ring Rows
50ft Dumbbell Farmers Carry (Moderate)
-Rest 2:00 b/t Sets-
(Score is Total Time)
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 5:00 RUNNING CLOCK
1:00 Lacrosse Ball Shoulders (each)
1:00 3-way Forearm Stretch (each)
(No Measure)
Optional Accessory (Checkmark)
3-4 SETS
8 Double Dumbell Z-Press @ RPE 8
10 Banded Push Ups
-Rest as Needed b/t Sets-
(No Measure)
DB Z-Press
Banded Push-up
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 )
[Overhead 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.