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 Easy Run or Machine Choice
Then Into…
2 ROUNDS
10 Alternating Leg Swings (each)
10 Air Squats
5 Inchworms
10 A-Skips (down and back)
10 Glute Bridges
Then Into…
1-2 ROUNDS
100m Run (build to workout pace)
10 Russian Kettlebell Swings (light)
5 Box Step Ups or Low Box Jumps
Strength/Accessory
Strength/Skill (Checkmark)
10:00 PRACTICE / SKILL DEVELOPMENT
Single, Double Under or Triple Under Practice
Options…
FREEDOM (RX)
Crossover Singles
Crossover Doubles
Triple Under Practice
Max Unbroken Triple Unders Set (1x)
INDEPENDENCE (Intermediate)
3 x 10 Unbroken Double Unders/Triple Unders
1 x Max Unbroken Double Unders (Cap at 100)
LIBERTY (Beginner)
Double Under Attempts
Practice 10 Penguin Taps
5 Single Unders + 1 Double Under Attempt
5 Successful Double Unders
Workout
WORKOUT (Time)
FREEDOM (RX)
10 ROUNDS
200m Run
10 Kettlebell Swings (70/53)
5 Box Jumps (30/24)
(Scored by Time)
KG: 32/24
INDEPENDENCE (Intermediate)
10 ROUNDS
200m Run
10 Kettlebell Swings (53/35)
5 Box Jumps (24/20)
(Scored by Time)
KG: 24/16
LIBERTY (Beginner)
10 ROUNDS
100m Run
10 Russian Kettlebell Swings (light)
6 Box Step Ups (20/16)
(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
1:00 Pigeon Pose (each)
1:00 Banded Shoulder Distraction (each)
1:00 Calf Stretch Against the Wall (each)
(No Measure)
Pigeon Pose
Banded Shoulder Distraction
Toe Elevated Calf Stretch
Optional Accessory (Checkmark)
3-4 SETS
10 Single Leg Weighted Hip Thrust (each side) @ RPE 8
10 Kettlebell Death March (each side) @ RPE 8
-Rest 1:00-1:30 between Sets-
(No Measure)
Single Leg Weighted Hip Thrust
Weighted Death March
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.
[Calf Stretch In Downward Facing Dog 1 min]( video )
[Good Morning 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.