Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
2:00 Air Bike
Then Into…
2 ROUNDS
10 Banded Good Mornings
10 Glute Bridges
10 Deadbugs
10 Cossack Squats
10 Dynamic Squat Stretches
Then Into…
2 ROUNDS
:20 Build Air Bike
5 Empty-Bar Good Mornings
5 Tempo Empty-Bar Back Squats (slow and controlled)
Strength/Accessory
Back Squat
5 SETS
5 Back Squats
*Start Moderate and Build to Heavy
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)
Workout
WORKOUT (Calories)
FREEDOM (RX+)
5 SETS
2:00 AMRAP
10 Back Squats (185/125)
Max Calorie Air Bike in Remaining Time
-Rest 2:00 b/t Sets-
(Score is Total Cals)
KG: 85/57.5
*Bar taken from the rack
INDEPENDENCE (Rx)
5 SETS
2:00 AMRAP
10 Back Squats (155/105)
Max Calorie Air Bike in Remaining Time
-Rest 2:00 b/t Sets-
(Score is Total Cals)
KG: 70/47.5
*Bar taken from the rack
LIBERTY (Scaled)
5 SETS
2:00 AMRAP
8 Back Squats (light)
Max Calorie Air Bike in Remaining Time
-Rest 2:00 b/t Sets-
(Score is Total Cals)
*Bar taken from the rack
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 Bottom of the Squat Stretch (wall)
1:00 Periformis Stretch (each)
(No Measure)
Couch Stretch
Periformis Stretch
Optional Accessory (No Measure)
3-4 SETS
20 Lateral Box Step Ups (20)
10 Dumbbell Bulgarian Split Squats (each) @ RPE 7
-Rest 1:00 b/t sets-
(No Measure)
Dumbbell Bulgarian Split Squats
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.
[Active Deep Squat 1 min]( video )
[90 To 90 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.