Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
7:00 AMRAP
100m Run
10 Leg Swings (each)
8 Russian Kettlebell Swings (light)
5/4 Calorie Bike
Workout
WORKOUT (Time)
FREEDOM (RX)
FOR TIME
1 Mile Run
120 Kettlebell Swings (53/35)
100/80 Calorie Air Bike
*Partition the reps as needed
(Scored by Time)
KG: 24/16
INDEPENDENCE (Intermediate)
FOR TIME
1 Mile Run
100 Kettlebell Swings (53/35)
80/64 Calorie Air Bike
*Partition the reps as needed
(Scored by Time)
KG: 24/16
LIBERTY (Beginner)
FOR TIME
800m Run
80 Russian Kettlebell Swings (light)
60/48 Calorie Air Bike
*Partition the reps as needed
(Scored by Time)
Strength/Accessory
STRENGTH/SKILL (Post Workout) (Checkmark)
ON A 8:00 CLOCK…
Turkish Get-Ups Practice
*Start light and practice the skill as you build up on each arm, 1 rep on each side. No max loads today, just get solid reps.
(No Measure)
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
2:00 Bottom of a Squat Hold
1:00 Banded Shoulder Distraction (each)
1:00 Lacrosse Ball Calves (each)
(No Measure)
Banded Shoulder Distraction
Optional Accessory (Time)
FOR QUALITY
Max Time Front Rack Sandbag Hold @ RPE 8
*10:00 Time Cap
(Score is Time)
Adjustment Options…
– Odd Object
– Double Dumbbell Front Hold or Kettlebell
– Choose a weight that allows you to hold for 2:00+.
Front Rack Sandbag Hold
Double Dumbbell Front Hold
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 )
[Good Morning 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.