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
Then Into…
AMRAP x 5 MIN
6 PVC Pass Throughs
6 PVC Overhead Squats
6 Kip Swings
6 Empty Bar Muscle Snatches
Then Into…
1-2 SETS (w/ Empty Barbell)
3 Snatch Deadlifts
3 Hang High Pulls
3 Hang Power Snatches
Strength/Accessory
Power Snatch (Weightlifting Variable Reps & Sets)
5 SETS:
3 Power Snatch @ RPE 7/8*
*Touch & Go Reps
(Score is Weight)
Workout
WORKOUT (Time)
FREEDOM (RX)
2 SETS
12/10 Calorie Air Bike
24 Chest to Bar
12/10 Calorie Air Bike
24 Pull-Ups
12/10 Calorie Air Bike
-Rest 3:00 between Sets-
(Score is Slowest Set)
INDEPENDENCE (Intermediate)
2 SETS
12/10 Calorie Air Bike
16 Chest to Bar
12/10 Calorie Air Bike
20 Pull-Ups
12/10 Calorie Air Bike
-Rest 3:00 between Sets-
(Score is Slowest Set)
LIBERTY (Beginner)
2 SETS
10/8 Calorie Air Bike
16 Ring Rows
10/8 Calorie Air Bike
16 Jumping Pull Ups
10/8 Calorie Air Bike
-Rest 3:00 between Sets-
(Score is Slowest 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
1:00 Banded Bicep Stretch (each)
1:00 Forearm Barbell Smash (each)
(No Measure)
Banded Bicep Stretch
Forearm Barbell Smash
Optional Accessory (Checkmark)
3-4 SETS
10 Evil Wheels
10 Alternating Leg V-Ups
10 Suitcase Sit Ups
-Rest 1:00 between Sets-
(No Measure)
Evil Wheel/Barbell Roll Outs
Alternating Leg V-Ups
Suitcase Sit Ups
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 )
[Standing Quad 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.