Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
2:00 Bike or Row
Then Into…
2 ROUNDS
10 PVC Pass Throughs
10 Scap Pull Ups
10 Hollow Rocks
10 Arch Rocks
Strength/Accessory
Strength/Skill (Checkmark)
EVERY 1:00 (5 SETS)
Pull-Up Skill Development…
Freedom – 5 Toes to Bar + 4 Kipping Pull Ups + 3 Kipping Chest to Bar
Independence – 4 Toes to Bar + 3 Kipping Pull Ups + 2 Kipping Chest to Bar
Liberty – 4 Hanging Knee Raises + 3 Kipping Knee Raises + 2 Jumping Pull Ups
*Adjust reps as needed to complete each complex unbroken.
(No Measure)
Workout
WORKOUT (Time)
FREEDOM (RX+)
TEAMS OF 2
4 SETS (Each/1:1)
20/16 Calorie Bike
20 Chest to Bar/Toes to Bar
20/16 Calorie Bike
(Score is Total Time)
* Sets alternate between Chest to Bar and Toes to Bar. Round 1 is Chest to Bar, Round 2 is Toes to Bar, etc.
INDEPENDENCE (Rx)
TEAMS OF 2
4 SETS (Each/1:1)
16/12 Calorie Bike
16 Chest to Bar/Toes to Bar
16/12 Calorie Bike
(Score is Total Time)
* Sets alternate between Chest to Bar and Toes to Bar. Round 1 is Chest to Bar, Round 2 is Toes to Bar, etc.
LIBERTY (Beginner)
TEAMS OF 2
4 SETS (Each/1:1)
12/10 Calorie Bike
12 Jumping Pull Ups/Hanging Knee Raise
12/10 Calorie Bike
(Score is Total Time)
* Sets alternate between Jumping Pull Ups and Hanging Knee Raise. Round 1 is Jumping Pull Ups, Round 2 is Hanging Knee Raise, etc.
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 Couch Stretch (each)
1:00 Standing Chest Stretch (each)
(No Measure)
Couch Stretch
Wall-Assisted Arm Stretch
Optional Accessory (No Measure)
3 SETS
30 Right Leg Banded Hamstring Curl
30 Left Leg Banded Hamstring Curl
30 Both Legs Banded Hamstring Curl
-Rest 1:00 b/t Sets-
(No Measure)
Banded Hamstring Curl
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.
[Lat Stretch 1 min/side]( video )
[Standing Quad Stretch 1 min/side]( 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.