Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
2 ROUNDS
90 second Cardio of choice (jog or machine)
10 PVC Pass Throughs
10 PVC Good Mornings
10 Alternating Step Back Lunges
10 Air Squats
5 Push Up to Down Dog
10 Hollow Rocks
Workout
WORKOUT (AMRAP – Rounds & Reps)
FREEDOM (RX+)
IN TEAMS OF 2
25:00 AMRAP
20 Hang Power Clean and Jerks (135/95)
20 Synchro Step Back Alt. Lunges
30 Synchro Sit-Ups
*Split the barbell work, 10 each. Lunges and Sit-Ups are performed at same time in synchro.
(Score is Rounds + Reps)
KG: 60/42.5
INDEPENDENCE (Rx)
IN TEAMS OF 2
25:00 AMRAP
20 Hang Clean and Jerks (115/75)
20 Synchro Step Back Alt. Lunges
30 Synchro Sit-Ups
*Split the barbell work, 10 each. Lunges and Sit-Ups are performed at same time in synchro.
(Score is Rounds + Reps)
KG: 52.5/35
LIBERTY (Scaled)
IN TEAMS OF 2
25:00 AMRAP
14 Hang Power Clean (light)
14 Synchro Step Back Alt. Lunges
21 Synchro Sit-Ups
*Split the barbell work, 7 each. Lunges and Sit-Ups are performed at same time in synchro. Option to Hang Clean + Push Press.
(Score is Rounds + Reps)
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 Lacrosse Ball Shoulders (each)
1:00 Lacrosse Ball Quads (each)
2:00 V-Stretch on the Wall
(No Measure)
V-Stretch on the Wall
Optional Accessory (Time)
FOR QUALITY
Max Time Front Rack Sandbag Hold @ RPE 8
*10:00 Time Cap
(Score is Time)
Adjustment Options…
– Odd Object
– Double Dumbbell Front Hold or Kettlebell
– Choose a weight that allows you to hold for 2:00+
Front Rack Sandbag Hold
Double Dumbbell Front Hold
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.
[PNF Shoulder Internal Rotation 1 min/side]( 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.