Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1:30 Cardio Choice
Then Into…
AMRAP x 5 MIN
10 Banded Pull-Aparts
10 Banded Pass Throughs
10 Alt. Elbow Punches
10 Empty Barbell Press
Then Into…
1-2 ROUNDS
5 Lateral Burpees Over Bar
5 Empty Barbell Hang Power Cleans
5 Push Ups
Strength/Accessory
AUGUST MONTHLY CHALLENGE (AMRAP – Reps)
2:00 AMRAP
Max Bench Press
(Score is Total Reps)
Loading Guidelines:
Freedom – 155/95
Independence – 135/85
Liberty – 115/75
(KG conv: Freedom 70/42.5, Independence 60/37.5, Liberty 52.5/35)
Workout
WORKOUT (AMRAP – Reps)
FREEDOM (RX)
5 SETS (2:00 AMRAP)
10 Lateral Burpee Over Bar
10 Hang Power Cleans (155/105)
Max Push Ups in the remaining time
-Rest 1:00 between Sets-
(Scored by Total Reps)
(KG conv: 70/47.5)
INDEPENDENCE (Intermediate)
5 SETS (2:00 AMRAP)
10 Lateral Burpee Over Bar
10 Hang Power Cleans (135/95)
Max Push Ups in the remaining time
-Rest 1:00 between Sets-
(Scored by Total Reps)
(KG conv: 60/42.5)
LIBERTY (Beginner)
5 SETS (2:00 AMRAP)
8 Lateral Up Downs Over Dumbbell
10 Dumbbell Hang Power Cleans (light)
Max Knee Push Ups in the remaining time
-Rest 1:00 between Sets-
(Scored by Total Reps)
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Lacrosse Ball Pec (each)
1:00 Lacrosse Ball Tricep (each)
2:00 Box PVC Shoulder Stretch
(No Measure)
Box PVC Shoulder Stretch – holding a PVC
Optional Accessory (Checkmark)
3-4 SETS
20 Banded Chest Fly
20 Banded Rows
-Rest as Needed b/t Sets-
(No Measure)
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.
[PNF Shoulder Internal Rotation 1 min/side]( video )
[Plank Toe Taps 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.