Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
3:00 Easy Row, Bike or Jog
Then Into…
2 ROUNDS
10 Empty Bar Good Mornings
10 Hip Extensions or Superman Rocks
10 Slow Sit Ups
5 Inchworm + Push Up
20 Lateral Line Hops
Then Into…
2 ROUNDS
5 Deadlifts (empty bar, building)
5 Lateral Burpee Over Bar
5 GHDs/V-ups/Sit-ups at your chosen level
Strength/Accessory
Strength/Skill (No Measure)
EVERY 1:00 (9:00)
MIN 1 – 3 Deadlifts (Increasing Weight)
MIN 2 – :45 Pacing Burpees or Up-Downs
MIN 3 – :45 Plank
(No Measure)
* Deadlifts: Start moderate/mod-heavy and build to workout weight
* Burpees/Up-Downs: Flow with either movement for :45
Workout
WORKOUT (Time)
FREEDOM (RX+)
EVERY 3:30 (5 SETS)
7 Deadlifts (315/205)
14 Lateral Burpee Over Bar
21 GHDs
(Score is Slowest Set)
KG: 142.5/92.5
INDEPENDENCE (Rx)
EVERY 3:30 (5 SETS)
6 Deadlifts (275/185)
12 Lateral Burpee Over Bar
18 GHDs (or 21 V-Ups)
(Score is Slowest Set)
KG: 125/85
LIBERTY (Scaled)
EVERY 3:30 (5 SETS)
9 Deadlifts (Moderate)
12 Up Downs
15 Sit Ups
(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 Couch Stretch (each)
2:00 Active Cobra to Downward Dog
1:00 Bottom of the Squat Hold
(No Measure)
Couch Stretch
Active Cobra to Downward Dog
Optional Accessory (Time)
8 SETS
250m Row
-Rest 1:00 b/t Sets-
(Scored by Total Time)
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.
[Roll Over To V Sit 1 min]( video )
[Active Bridge Reach 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.