Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
3:00 Row or Ski (easy pace)
Then Into…
3 ROUNDS
30 Single Unders
10 Banded Lat Press Downs
8 Scap Pull Ups
10 Hollow Rocks
10 Supermans
Then Into…
3 ROUNDS
3 Zombie Rope Climbs (Lay-Stand-Lay)
5 Knee Raises
5 GHDs to Parallel
5 AbMat Sit Ups
10 Double Unders
Strength/Skill
Strength/Skill (No Measure)
ON A 8:00 CLOCK…
Rope Climb Practice
Freedom (Advanced) – Legless Rope Climb (1-2 reps Every 1:00)
Independence (Intermediate) – Rope Climb (1-2 reps Every 1:00)
Liberty (Beginner) – Zombie Rope Climbs/Foot Clamp and Stand (1-2 reps Every 1:00)
Workout
WORKOUT (Time)
FREEDOM (RX+)
FOR TIME
100 Double Unders
50 GHDs
100 Double Unders
50 Toes to Bar
100 Double Unders
50 Abmat Sit-Ups
(Score is Time)
INDEPENDENCE (Rx)
FOR TIME
80 Double Unders
40 GHDs (or 50 V-Ups)
80 Double Unders
40 Toes to Bar
80 Double Unders
40 Abmat Sit-Ups
(Score is Time)
LIBERTY (Scaled)
FOR TIME
100 Single Unders
30 Alt. Leg V-Ups
100 Single Unders
30 Hanging Knee Raises
100 Single Unders
30 Abmat Sit-Ups
(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 Prayer Stretch
1:00 Cobra Stretch
1:00 Lacrosse Ball Calves (each)
(No Measure)
Cobra to prayer stretch
Optional Accessory (No Measure)
3 SETS
1:00 Double KB Front Rack Hold @ RPE 8
-Rest 1:00 b/t Sets-
(No Measure)
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.
[Calf Stretch In Downward Facing Dog 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.