Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
2 ROUNDS
10 PVC Pass-Throughs
10 Air Squats
5 Inchworms
Into…
1 ROUND
5 Dip & Shrug
5 Dip, Shrug & High Pull
5 Muscle Cleans
5 Strict Press
Into…
1-2 ROUNDS (Empty Bar)
3 Deadlifts
2 Power Cleans
1 Shoulder to Overhead
Strength/Accessory
Push Press
ON 10:00 CLOCK…
Build to a Heavy 8-Rep Push Press
(Score is Weight)
Workout
WORKOUT (Weight)
FREEDOM (RX)
10 SETS (EVERY 2:00)
5 Deadlifts
4 Power Cleans
3 Shoulder to Overhead
*Goal is complete each set between :25-:45. Athletes have the option to build or use the same weight for all sets.
(Score by Lightest Set)
INDEPENDENCE (Intermediate)
10 SETS (EVERY 2:00)
5 Deadlifts
4 Power Cleans
3 Shoulder to Overhead
*Goal is complete each set between :25-:45. Athletes have the option to build or use the same weight for all sets.
(Score by Lightest Set)
LIBERTY (Beginner)
10 SETS (EVERY 2:00)
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Push Press
*Goal is complete each set between :25-:45. Athletes have the option to build or use the same weight for all sets.
(Score by Lightest Set)
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 Foam Roll Low Back
1:00 Banded Hamstring Stretch (each)
1:00 Banded Tricep Stretch (each)
(No Measure)
Optional Accessory (Checkmark)
3-4 SETS
10 Farmers Hold DB Box Step Ups (each side) @ RPE 8
15 Standing Dumbbell Farmers Hold Calf Raises @ RPE 8
-Rest as Needed b/t Sets-
(No Measure)
Calf Raise
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.
[Roll Over To V Sit 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.