Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
EVERY 1:00 (7:00)
MIN 1 → :40 Easy Air Bike
MIN 2 → 8 Box Step-Ups + 8 Air Squats
MIN 3 → 5 Light Wall Balls + 10 Banded Good Mornings
MIN 4 → :40 Moderate Air Bike
MIN 5 → 8 Box Step-Ups + 8 Air Squats
MIN 6 → 5 Light Wall Balls + 10 Banded Good Mornings
MIN 7 → :40 Moderate-Fast Air Bike
Strength/Accessory
Deadlift
3 SETS
12 Deadlifts*
*Start Mod-Heavy and Build to Heavy
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)
Workout
WORKOUT (AMRAP – Rounds & Reps)
FREEDOM and INDEPENDENCE (RX)
20:00 AMRAP
15/12 Calorie Air Bike
15 Box Step-Ups (20)
15 Wall Ball (20/14)
(Score is Rounds + Reps)
KG: 9/6
LIBERTY (Scaled)
20:00 AMRAP
10/8 Calorie Air Bike
10 Box Step-Ups (low box)
10 Wall Ball Thrusters (light)
(Score is Rounds + Reps)
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 Couch Stretch (each)
1:00 Barbell Quad Smash (each)
1:00 Barbell Calf Smash (each)
(No Measure)
Couch Stretch
Quad Smash
Optional Accessory (No Measure)
FOR COMPLETION
Accumulate 3:00 of Deadhang Hold From the Pull-Up Bar or Rings
(No Measure)
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.
[Standing Quad Stretch 1 min/side]( video )
[Reverse Table 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.