Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
2:00 Easy Jog or Machine Choice
Then Into…
2 ROUNDS
10 Burpees
10 Alternating Leg Swings (each)
10 Scap Pull-Ups
5 Kip Swings
Then Into…
1-2 ROUNDS (w/ Empty or Light Bar)
5 Front Squats
5 Thrusters
100m Build-Up Run (to workout pace)
Strength/Accessory
Front Squat
ON 12:00 CLOCK…
Build to a Heavy 8-Rep Front Squat
(Score is Weight)
Workout
WORKOUT (Time)
FREEDOM (RX)
2 ROUNDS FOR TIME
800m Run
50 Toes to Bar
25 Thrusters (115/75)
(Scored by Time)
INDEPENDENCE (Intermediate)
2 ROUNDS FOR TIME
800m Run
40 Toes to Bar
25 Thrusters (95/65)
(Scored by Time)
LIBERTY (Beginner)
2 ROUNDS FOR TIME
600m Run
30 Hanging Knee Raises
20 Dumbbell Thrusters (light)
(Scored by Time)
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
2:00 Couch Stretch (each)
2:00 Active Prayer to Cobra Stretch
(No Measure)
Couch Stretch
Active Prayer Stretch
Cobra Stretch
Optional Accessory (Checkmark)
“HOLDING JT”
Accumulate 1:30-1:00-:30
Handstand Hold
Plank Hold (elbows)
Top of the Ring Dip Hold
*Complete in order: 1:30 each then 1:00 each then :30 each. Break as needed to complete
(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.
[Active Pec Stretch 1 min/side]( video )
[Calf Stretch In Downward Facing Dog 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.