Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
2 ROUNDS
:30 Easy Air Bike
10 Box Step Ups
10 Banded Lat Press Downs
10 Banded Pull Aparts
10 Hollow Rocks
Then Into…
2 ROUNDS
:30 Moderate Air Bike
6 Box Step Overs
5 Kip Swings
5 Straight-Arm Banded Press Downs
Strength/Skill
Strength/Skill (No Measure)
ON A 8:00 CLOCK…
Low Ring or Low Bar Muscle Transition Work
Freedom (Advanced) – Low Ring Muscle Up Transition + Strict Dip
Independence (Intermediate) – Low Ring Muscle Up + Kipping/Jumping Ring Dip
Liberty (Beginner) – Low Ring/Bar Muscle Up Transition + Jumping Dip
Workout
WORKOUT (Time)
FREEDOM (RX+)
FOR TIME
60-40-20-40-60
Calorie Air Bike
Complete 20 Box Step-Overs (24/20) After Every Set
(Women’s Calories: 48-32-16-32-48)
(Score is Time)
INDEPENDENCE (Rx)
FOR TIME
50-35-20-35-50
Calorie Air Bike
Complete 15 Box Step-Overs (24/20) After Every Set
(Women’s Calories: 40-28-16-28-40)
(Score is Time)
LIBERTY (Scaled)
FOR TIME
30-20-10-20-30
Calorie Air Bike
Complete 10 Box Step-Overs (20) After Every Set
(Women’s Calories: 24-16-8-16-24)
(Score is 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 Stretch (each)
2:00 Couch Stretch (each)
(No Measure)
Pigeon Stretch
Couch Stretch
Optional Accessory (No Measure)
4 SETS
20 Banded Shoulder Press
20 Banded Overhead Tricep Extension
-Rest 1:00 b/t Sets-
(No Measure)
Banded Shoulder Press
Banded Tricep Extension
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.
[Standing Quad Stretch 1 min/side]( video )
[Reverse Table 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.