Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
EVERY 1:00 FOR 10:00
MIN 1 → :45 Easy Row
MIN 2 → 10 Air Squats + 10 Alt. Reverse Lunges
MIN 3 → 5 Scap Pull Ups + 15 sec Dead Hang
MIN 4 → 10 Bird Dogs (5/side) + 10 Glute Bridges
MIN 5 → 5 PVC Good Mornings + 5 Inchworm Push-ups
Repeat for minutes 6-10
Then Into…
Bench Press Demo + Reps Intos…
5 Bench Press reps with an empty bar. Continue building in weight for sets of 5 to workout weight in groups.
Workout
WORKOUT (AMRAP – Reps)
FREEDOM (RX+)
“BIG STEVE”
TEAMS OF 2
ON A 20:00 CLOCK…
5 ROUNDS (each)
20/15 Calorie Row
20 GHDs
Immediately Into…
Max Reps Bench Press in the remaining time (155/105)
(Scored by Total Reps of Bench)
KG: 70/47.5
*One partner starts on the rower, one starts on the GHD. Switch when reps are completed. Both partners complete 5 rounds.
**During the bench, one partner must deadhang from the pull-up bar while the other partner benches. Option for DB Farmer Hold (heavy) if Deadhang is not possible.
INDEPENDENCE (Rx)
TEAMS OF 2
ON A 20:00 CLOCK…
5 ROUNDS (each)
15/12 Calorie Row
15 GHDs (or 20 V-Ups)
Immediately Into…
Max Reps Bench Press in the remaining time (135/95)
(Scored by Total Reps of Bench)
KG: 60/42.5
*One partner starts on the rower, one starts on the GHD. Switch when reps are completed. Both partners complete 5 rounds.
**During the bench, one partner must deadhang from the pull-up bar while the other partner benches. Option for DB Farmer Hold (heavy) if Deadhang is not possible.
LIBERTY (Scaled)
TEAMS OF 2
ON A 20:00 CLOCK…
5 ROUNDS (each)
12/10 Calorie Row
15 Sit-Ups
Immediately Into…
Max Reps Bench Press in the remaining time (Moderate)
(Scored by Total Reps of Bench)
*One partner starts on the rower, one starts on the sit-ups. Switch when reps are completed. Both partners complete 5 rounds.
**During the bench, one partner must DB Farmer Hold (Moderate) while the other partner benches.
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
2:00 V-Sit Stretch on the Wall
1:00 Lacrosse Ball Pec (each)
1:00 Lacrosse Ball Shoulders
(No Measure)
V-Sit Stretch on Wall
Optional Accessory (No Measure)
3 SETS
10 DB Goblet Spanish Squats @ RPE 7
15 DB Hip Thrust @ RPE 7
-Rest 1:00 b/t Sets-
(No Measure)
Spanish Squat
DB Hip Thrust
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 Bridge Reach 1 min]( video )
[Roll Over To V Sit 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.