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 Row
-into-
2 ROUNDS
30 Single Unders
10 Alt. Leg Swings
5 Inchworms
-into-
2 ROUNDS
5 Empty Bar Deadlifts
5 Empty Bar Hang Muscle Cleans
5 Empty Bar Push Press
3 Empty Bar Power Clean and Jerks
Strength/Accessory
Push Press
EVERY 1:00 (8:00)
MIN 1 – 10 Push Press @ RPE 6/7
MIN 2 – :30 Row
(Score is Weight)
Workout
WORKOUT (Time)
FREEDOM (RX)
EVERY 3:00 (6 SETS)
250/225m Row
50 Double Unders
5 Clean and Jerks (185/125)
(Score is Slowest Time)
KG: 85/57.5
INDEPENDENCE (Intermediate)
EVERY 3:00 (6 SETS)
250/225m Row
35 Double Unders
5 Clean and Jerks (155/105)
(Score is Slowest Time)
KG: 70/47.5
LIBERTY (Beginner)
EVERY 3:00 (6 SETS)
200/175m Row
35 Single Unders
5 Dumbbell Clean and Push Press (light)
(Score is Slowest Time)
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 Banded Hamstring Stretch (each)
1:00 Lacrosse Ball Shoulders (each)
(No Measure)
Banded Hamstring Stretch
Optional Accessory (Time)
FOR QUALITY
Accumulate 3:00 of Deadhang Hold from Pull Up Bar
-Rest as Needed between Drops-
(No Measure)
*Adjustment Options…
– Hold From the Rings/Ring Row Hold
– Double Dumbbell Farmer Carry Hold (heavy)
Deadhang Hold from Pull Up Bar
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.
[Active Hinge 1 min]( video )
[Pigeon 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.