Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
2:00 Cardio of Choice
-into-
2 SETS
30 Single Unders
5 PVC Pass Throughs
5 Scap Pull Ups
10 Banded Lat Pull Downs
5 Empty Bar Push Press
-into-
1 SET (time permitting)
20 Double Unders
5 Strict Pull Ups or Ring Rows
5 Push Jerks
Workout
WORKOUT (Time)
FREEDOM (RX)
TEAMS OF 2
3 SETS (EACH/1:1)
75 Double Unders
1 Rope Climb or 5 Strict Pull-ups
10 Shoulder to Overhead (135/95)
1 Rope Climb or 5 Strict Pull-ups
10 Shoulder to Overhead (135/95)
1 Rope Climb or 5 Strict Pull-ups
75 Double Unders
-P2 Rests While P1 Works Then Switch-
(Score is Combined Slowest Set)
(KG conv: 60/42.5)
INDEPENDENCE (Intermediate)
TEAMS OF 2
3 SETS (EACH/1:1)
50 Double Unders
1 Rope Climb or 5 Strict Pull-Ups
10 Shoulder to Overhead (95/65)
1 Rope Climb or 5 Strict Pull-Ups
10 Shoulder to Overhead (95/65)
1 Rope Climb or 5 Strict Pull-Ups
50 Double Unders
-P2 Rests While P1 Works Then Switch-
(Score is Combined Slowest Set)
(KG conv: 42.5/30)
LIBERTY (Beginner)
TEAMS OF 2
3 SETS (EACH/1:1)
50 Single Unders
7 Ring Rows
10 DB Push Press (Light)
7 Ring Rows
10 DB Push Press (Light)
7 Ring Rows
50 Single Unders
-P2 Rests While P1 Works Then Switch-
(Score is Combined Slowest Set)
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
1:00 Barbell Forearm Smash (each)
1:00 Barbell Calf Smash (each)
(No Measure)
Barbell Forearm Smash
Optional Accessory (Checkmark)
3-4 SETS
8 Farmers Hold DB Box Step Ups (each side) @ RPE 8
10 Glute Ham Raises (or 12 Hamstring Ring Curls) @ RPE 8
-Rest as Needed b/t Sets-
(No Measure)
Farmers Hold DB Box Step Ups
Glute Ham Raises
Hamstring Ring Curls
Optional GOWOD Acrtivation (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 Lat Stretch 1 min/side]( video )
[Shoulders Global 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.