Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
Rowling!
It’s 5 rounds (each) you vs. your partner. Your goal each round is to row and get the monitor to stop on exactly 100m, without slowing your pace. Score how many meters you’re over or under each round. That’s your penalty burpees while your partner rows (max 10 per round). Example: Row 105m = 5 burpees. Lowest total meters off wins!
Workout
WORKOUT (Time)
FREEDOM (RX+)
TEAMS OF 2…
5 ROUNDS FOR TIME
200m DB Farmers Carry (70s/50s)
40/32 Calorie Row
20 Synchro Goblet Squats (70/50)
*Split Farmer Carry and Row reps as needed. Perform the Squats Synchro with your partner.
(Score is Time)
KG: 32.5/22.5 DBs
INDEPENDENCE (Rx)
TEAMS OF 2…
5 ROUNDS FOR TIME
200m DB Farmers Carry (50s/35s)
40/32 Calorie Row
20 Synchro Goblet Squats (50/35)
*Split Farmer Carry and Row reps as needed. Perform the Squats Synchro with your partner.
(Score is Time)
KG: 22.5/15 DBs
LIBERTY (Sx)
TEAMS OF 2…
5 ROUNDS FOR TIME
200m DB Farmers Carry (light)
30/24 Calorie Row
15 Synchro Goblet Squats (light)
*Split Farmer Carry and Row reps as needed. Perform the Squats Synchro with your partner.
(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 Barbell Quad Smash (each)
1:00 Forearm Smash (each)
1:00 Banded Tricep Stretch (each)
(No Measure)
Quad Smash
Forearm Smash
Banded Tricep Stretch
Optional Accessory (No Measure)
3-4 SETS
20 Banded Chest Fly
20 Banded Rows
-Rest as Needed b/t Sets-
(No Measure)
Banded Chest Fly
Banded Row
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 )
[PNF Shoulder Internal Rotation 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.