Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
2:00 Easy Run
Then Into…
2 ROUNDS
10 Banded Pull Aparts
10 Plank Shoulder Taps
10-20 sec Handstand Hold / Box Pike Hold
Then Into…
2 ROUNDS
100m Build Run
5 Empty Bar High Hang Muscle Cleans
Strength/Skill
Strength/Skill (Checkmark)
ON A 10:00 CLOCK…
Handstand Walk, Handstand Hold, & Overhead Stability Work
Freedom (Advanced) – Handstand Walk or Handstand Hold
Independence (Intermediate) – Kick-Ups/Box Pike Walk
Liberty (Beginner) – Bear Crawl/Wall Walk/Waiter Walk
Workout
WORKOUT (Time)
FREEDOM (RX+)
EVERY 3:30 (5 SETS)
400m Run
12 Hang Power Cleans (135/95)
(Scored by Slowest Set)
KG: 60/42.5
INDEPENDENCE (Rx)
EVERY 3:30 (5 SETS)
400m Run
12 Hang Power Cleans (115/75)
(Scored by Slowest Set)
KG: 52.5/35
LIBERTY (Beginner)
EVERY 3:30 (5 SETS)
300m Run
12 Hang Dumbbell Power Cleans (light)
(Scored by 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 Forearm Smash (each)
1:00 Banded Hamstring Stretch
1:00 Lacrosse Ball Calves (each)
(No Measure)
Forearm Smash
Banded Hamstring Stretch
Optional Accessory (AMRAP – Reps)
FOR COMPLETION
Accumulate 3:00 of Deadhang Hold From the Pull-Up Bar or Rings
(No Measure)
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 )
[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.