Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
400m Easy Jog (800m Route Review)
Then Into…
2 ROUNDS
10 Glute Bridges
10 Dead Bugs
10 Banded Good Mornings
20m A-Skips
Then Into… (Empty Barbell)
1 ROUND
5 Romanian Deadlifts
5 Deadlifts
Then Into…
5 Kip Swings
3 Toes to Bar (or your level’s variation)
Strength/Accessory
Deadlift
3 SETS
8 Deadlifts
*Start Mod-Heavy and build to Heavy
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)
Workout
WORKOUT (Time)
FREEDOM (RX)
3 ROUNDS FOR TIME
800m Run
15 Deadlifts (225/155)
15 Toes to Bar
(Score is Time)
KG: 102.5/70
INDEPENDENCE (Intermediate)
3 ROUNDS FOR TIME
800m Run
15 Deadlifts (185/125)
15 Toes to Bar
(Score is Time)
KG: 85/57.5
LIBERTY (Beginner)
3 ROUNDS FOR TIME
600m Run
12 Deadlifts (Mod)
12 Hanging Knee Raise
(Score is Time)
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 Pigeon Pose (each)
1:00 Banded Shoulder Distraction (each)
1:00 Calf Stretch Against the Wall (each)
(No Measure)
Pigeon Pose
Banded Shoulder Distraction
Calf Stretch Against the Wall
Optional Accessory (No Measure)
3-4 SETS
30 Banded Bicep Curls
30 Banded Tricep Extensions
-Rest 1:00 b/t Sets-
(No Measure)
Banded Bicep Curls
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 )
[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.