Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
1:30 Easy Cardio Choice
Then Into…
2 ROUNDS
10 PVC Pass Throughs
10 Banded Pull Aparts
5 Scap Push Ups
5 Push Ups
Then Into…
1 ROUND
:15 Ring Support Hold
3 Ring Dip Negatives or 5 Box Dips
5 Box Jumps @ Workout Height
Strength/Accessory
Strict Press + Push Press + Push Jerk (Weight)
EVERY 2:00 (5 Sets)
1 Shoulder Press
2 Push Press
3 Push Jerk
*Complex must be completed unbroken. Start Mod-Light and Build to Mod-Heavy
(Score is Heaviest Weight)
Workout
WORKOUT (Time)
FREEDOM (RX)
10 ROUNDS FOR TIME
10 Ring Dips
10 Box Jumps (24/20)
(Score is Time)
INDEPENDENCE (Intermediate)
10 ROUNDS FOR TIME
7 Ring Dips (or 10 Box Dips)
10 Box Jumps (24/20)
(Score is Time)
LIBERTY (Beginner)
10 ROUNDS FOR TIME
7 Box Dips
10 Box Step Ups (20/16)
(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 4:00 RUNNING CLOCK
1:00 Lacrosse Ball Calves (each)
1:00 Lacrosse Ball Triceps (each)
(No Measure)
Optional Accessory (AMRAP – Reps)
TABATA, 8 SETS (4:00 Total)
:20 Banded Face Pulls
:10 Rest
-No Additional Rest between Sets-
(Scored by Total Reps)
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.
[Side To Side 1 min]( video )
[Calf Stretch In Downward Facing Dog 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.