Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
2:00 AMRAP
10 Air Squats
8 Alternating Cossack Squats
8 Scap Pull-Ups
8 Hollow Rocks
Then Into…
2 SETS
5 Kip Swings
3 Feet-Assisted Low Bar or Ring Pulls
3 Low-Bar Transitions
15 Air Squats @ Workout Pace
Strength/Accessory
STRENGTH/SKILL (Checkmark)
ON AN 8:00 CLOCK…
Kip Swing + Bar Muscle Transition Work
Freedom (Advanced) – Ring Muscle-Ups or Kip Swing + High Box Bar Muscle Up Transition
Independence (Intermediate) – Kip Swing + Low Bar Muscle Up
Liberty (Beginner) – Low Bar Muscle Up Transition
*Build off of 9/24 BMU session
Workout
Jason (Time)
For time:
100 squats
5 muscle-ups
75 squats
10 muscle-ups
50 squats
15 muscle-ups
25 squats
20 muscle-ups
In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.
To learn more about Jason click here
FREEDOM (RX)
“JASON”
FOR TIME
100 Air Squats
5 Muscle Ups
75 Air Squats
10 Muscle Ups
50 Air Squats
15 Muscle Ups
25 Air Squats
20 Muscle Ups
(Scored by Time)
INDEPENDENCE (Intermediate)
FOR TIME
100 Air Squats
4 Bar Muscle Ups (or 8 Chest to Bar)
75 Air Squats
8 Bar Muscle Ups (or 16 Chest to Bar)
50 Air Squats
12 Bar Muscle Ups (or 24 Chest to Bar)
25 Air Squats
16 Bar Muscle Ups (or 32 Chest to Bar)
(Scored by Time)
LIBERTY (Beginner)
FOR TIME
50 Air Squats
5 Up Down + Jumping Pull Up
40 Air Squats
10 Up Down + Jumping Pull Up
30 Air Squats
15 Up Down + Jumping Pull Up
20 Air Squats
20 Up Down + Jumping Pull Up
(Scored by Time)
In honor of U.S. Navy SEAL Special Warfare Operator First Class (SEAL) Jason Dale Lewis, who was killed in action on July 6, 2007, in combat during Operation Iraqi Freedom
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 Foam Roll Quads (each)
1:00 Banded Lat Stretch (each)
1:00 Banded Tricep Stretch (each)
(No Measure)
Banded Lat Stretch
Banded Tricep Stretch
Optional Accessory (No Measure)
3 SETS
25 KB Side Bends (each side) @ RPE 7
:45 Side Plank (each side)
-Rest 1:30 b/t Sets-
(No Measure)
KB Side Bend
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.
[Shoulders Global 1 min]( video )
[Active Deep Squat 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.