Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
2:00 Easy Air Bike
Banded 7s
Then Into…
2 ROUNDS
20 Single Unders
10 Scap Push Ups
10 Tempo Push Ups (:02 down)
Then Into…
EVERY 1:00 (3:00)
MIN 1 – 20 Double Unders
MIN 2 – 5 Burpee to Bar
MIN 3 – :20 Air Bike building to workout pace
Then Into…
5 Empty Bar Deadstop Bench Press (3-second Pause)
Strength/Accessory
Deadstop Bench Press
5 SETS
3 Deadstop Bench Press (3-second Pause)
*Start Moderate and build to a Moderate-Heavy
-Rest 1:30 b/t sets-
(Score is Heaviest Weight)
Workout
WORKOUT (Calories)
FREEDOM (RX+)
3-3-3-4:00 AMRAP
75 Double Unders
20 Burpee to Bar
Max Calorie Air Bike in the Remaining Time
-Rest 1:00 b/t Sets-
(Scored by Total Calories)
INDEPENDENCE (Rx)
3-3-3-4:00 AMRAP
60 Double Unders
15 Burpee to Bar
Max Calorie Air Bike in the Remaining Time
-Rest 1:00 b/t Sets-
(Scored by Total Calories)
LIBERTY (Beginner)
3-3-3-4:00 AMRAP
75 Singles Unders
15 Up Downs
Max Calorie Air Bike in the Remaining Time
-Rest 1:00 b/t Sets-
(Scored by Total Calories)
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 Active Cobra to Prayer Stretch
1:00 Pec Stretch on the Ground (each)
(No Measure)
Cobra to Prayer Stretch
Pec Stretch on the Ground
Optional Accessory (No Measure)
3-4 SETS
30 Banded Face Pulls
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-
*Banded tension should be easy and performed fast/superset
(No Measure)
Banded Face Pulls
Banded Tricep Extensions
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 )
[Plank Toe Taps 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.