Announcements
ALL members need to be signed in to Wodify. Additionally, if you are using our gym, you need to have an active membership. We offer many varieties of memberships to accommodate budgets, however free can’t be one of them.Additionally, as of today We will need a 30 day notice for cancellation. Thanks for understanding. – Joey
Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
2:00 Bike or Row
Then Into…
AMRAP x 6 MIN
8 Air Squats
8 Alt. Reverse Lunges
8 PVC Pass Throughs
8 DB Alt. Hang Snatch
Then Into…
1-2 SETS
3/3 DB Single Arm Front Squat
3/3 DB Single Arm Push Press
3/3 DB Single Arm Thruster
Strength/Accessory
Front Squat
EVERY 2:30 (4 SETS)*
8 Front Squats
*Start @ RPE 6 and Build into RPE 8/9
(Score is Heaviest Weight)
Workout
WORKOUT (Time)
FREEDOM (RX)
FOR TIME
10 Single-Arm Dumbbell Thrusters (50/35)
15 Push-Ups
15 Single-Arm Dumbbell Thrusters (50/35)
25 Push-Ups
20 Single-Arm Dumbbell Thrusters (50/35)
35 Push-Ups
25 Single-Arm Dumbbell Thrusters (50/35)
45 Push-Ups
30 Single-Arm Dumbbell Thrusters (50/35)
(Score is Time)
KG: 22.5/15
INDEPENDENCE (Intermediate)
FOR TIME
10 Single-Arm Dumbbell Thrusters (35/25)
10 Push-Ups
15 Single-Arm Dumbbell Thrusters (35/25)
20 Push-Ups
20 Single-Arm Dumbbell Thrusters (35/25)
30 Push-Ups
25 Single-Arm Dumbbell Thrusters (35/25)
40 Push-Ups
30 Single-Arm Dumbbell Thrusters (35/25)
(Score is Time)
KG: 15/10
LIBERTY (Beginner)
FOR TIME
10 Dumbbell Goblet Squat (Light)
5 Elevated Push-Ups
15 Dumbbell Goblet Squat (Light)
10 Elevated Push-Ups
20 Dumbbell Goblet Squat (Light)
15 Elevated Push-Ups
25 Dumbbell Goblet Squat (Light)
20 Elevated Push-Ups
30 Dumbbell Goblet Squat (Light)
(Score is 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)
1:00 Lacrosse Ball Shoulders (each)
(No Measure)
Couch Stretch
Optional Accessory (AMRAP – Reps)
TABATA, 8 SETS (4:00 Total)
:20 Banded Face Pulls
:10 Rest
-No Additional Rest between Sets-
(Scored by Total Reps)
Banded Face Pull
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.
[Lat Stretch 1 min/side]( video )
[PNF Shoulder Internal Rotation 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.