Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
2:00 Cardio Choice or Run
Into…
2-3 SETS (time depending)
8 PVC Pass Throughs
8 Ring Rows
8 Push Ups
8 Box Step Ups
Strength/Accessory
Strength/Skill (Weight)
ON A 8:00 CLOCK…
Build Up to a Heavy DB Snatch on each Arm
(Score is Weight)
Workout
WORKOUT (AMRAP – Reps)
FREEDOM (RX)
TEAMS OF 2
ON A 15:00 RUNNING CLOCK
50 Burpee Box Jump Overs (24/20)
100 Pull Ups
50 Burpee Box Jump Overs (24/20)
Max Reps of Dumbbell Snatch (70/50) in the remaining time
(Score by Total Reps of DB Snatch)
(KG conv: 32.5/22.5)
*Complete workout in order. Partner split work as needed.
INDEPENDENCE (Intermediate)
TEAMS OF 2
ON A 15:00 RUNNING CLOCK
40 Burpee Box Jump Overs (24/20)
80 Pull Ups
40 Burpee Box Jump Overs (24/20)
Max Reps Dumbbell Snatch (50/35) in the remaining time
(Score by Total Reps of DB Snatch)
(KG conv: 22.5/15)
*Complete workout in order. Partner split work as needed.
LIBERTY (Beginner)
TEAMS OF 2
ON A 15:00 RUNNING CLOCK
30 Up Downs + Box Step Up (20/16)
60 Jumping Pull Ups
30 Up Downs + Box Step Up (20/16)
Max Reps Dumbbell Snatch (light) in the remaining time
(Score by Total Reps of DB Snatch)
*Complete workout in order. Partner split work as needed.
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 Pigeon Pose (each)
1:00 Barbell Forearm Smash (each)
(No Measure)
Pigeon Pose
Barbell Forearm Smash
Optional Accessory (Checkmark)
3 SETS
25 KB Side Bends (each side) @ RPE 7
:45 Side Plank (each side)
-Rest as Needed b/t Sets-
(No Measure)
KB Side Bends
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.
[Crossed Side To Side 1 min]( video )
[Active Prayer Lat Stretch 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.