Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm Up (No Measure)
2 ROUNDS
:30 Machine (easy) or Jump Rope
8 Scap Push Ups
8 Alternating Plank Shoulder Taps/Side
10 PVC Pass Throughs
8 PVC Good Mornings
6 Hang Dumbbell Alt. Snatch (light)
Then into.. (LIGHT BURGENER WARM-UP WITH PVC)
2 ROUNDS
5 Down and Finish
5 Elbows High and Outside
5 Muscle Snatches
5 Snatch Lands (2-4in catch)
5 Hang Power Snatches
Strength/Accessory
Hang Power Snatch + Snatch Grip Push Press
EVERY 1:30 (6 SETS)
5 Hang Power Snatch
5 Snatch Grip Push Press
*Start Light and Build to Moderate
(Scored by Heaviest Set)
Workout
WORKOUT (Time)
FREEDOM (RX)
FOR TIME
20 Dumbbell Alt. Snatch (50/35)
30 Toes to Bar
20 Dumbbell Alt. Snatch (50/35)
30 Burpee to Bar
20 Dumbbell Alt. Snatch (50/35)
30 Burpee to Bar
20 Dumbbell Alt. Snatch (50/35)
30 Toes to Bar
20 Dumbbell Alt. Snatch (50/35)
(Score is Time)
KG: 22.5/15
INDEPENDENCE (Intermediate)
FOR TIME
20 Dumbbell Alt. Snatch (35/25)
25 Toes to Bar
20 Dumbbell Alt. Snatch (35/25)
25 Burpee to Bar
20 Dumbbell Alt. Snatch (35/25)
25 Burpee to Bar
20 Dumbbell Alt. Snatch (35/25)
25 Toes to Bar
20 Dumbbell Alt.Snatch (35/25)
(Score is Time)
KG: 15/10
LIBERTY (Scaled)
FOR TIME
10 Dumbbell Alt. Snatch (light)
20 Hanging Knee Raises
10 Dumbbell Alt. Snatch (light)
20 Up Downs
10 Dumbbell Alt. Snatch (light)
20 Up Downs
10 Dumbbell Alt. Snatch (light)
20 Hanging Knee Raises
10 Dumbbell Alt. Snatch (light)
(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 5:00 RUNNING CLOCK
1:00 Banded Shoulder Distraction (each)
1:00 Banded Tricep Stretch (each)
1:00 Cobra Stretch
(No Measure)
Banded Shoulder Distraction
Banded Triceps Stretch
Cobra Stretch
Optional Accessory (No Measure)
FOR COMPLETION
100 Empty Barbell Curls*
*Every time you break perform 10 Push-Ups
(No Measure)
Barbell Curl
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.
[Crossed Side To Side 1 min]( video )
[Lat Stretch 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.