Crossfit Lillington – A Mayhem Affiliate
Warm-up
Warm-up (No Measure)
2 ROUNDS
8 Alternating Spiderman Lunges + Reach
10 Air Squats
10 PVC Pass Throughs
5 Broad Jumps (reset between reps)
THEN INTO… 2 ROUNDS
5 Scapular Pull Ups
5 Kip Swings (controlled)
8 PVC Behind the Neck Snatch Grip Press
8 PVC Overhead Squats
THEN INTO… 1-2 ROUNDS (PVC OR EMPTY BARBELL – Coach Leading)
5 Snatch Grip Deadlifts
5 Snatch High Pulls
5 Muscle Snatches
5 Hang Power Snatches
5 Power Snatches
Strength/Accessory
Power Snatch
10 SETS
2 Power Snatch (Singles)
*Start Moderate and Build to Moderate-Heavy
-Rest 1:00 b/t Sets-
(Scored by Weight)
Workout
WORKOUT (Time)
FREEDOM (RX)
FOR TIME
9-7-5
Power Snatch (135/95)
Burpee Bar Muscle Up
(Score is Time)
KG: 60/42.5
INDEPENDENCE (Intermediate)
FOR TIME
9-7-5
Power Snatch (115/75)
Burpee Chest to Bar
(Score is Time)
KG: 52.5/35
*Option for 7-5-3 Burpee Bar Muscle-Up
LIBERTY (Beginner)
FOR TIME
12-10-8
Dumbbell Alt. Snatch (light)
Up Down + Jumping Pull Up
(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 Couch Stretch (each)
1:00 Bicep Stretch on the Wall (each)
2:00 Front Rack Fixer
(No Measure)
Couch Stretch
Bicep Stretch on Wall
Front Rack Fixer
Optional Accessory (No Measure)
3-4 SETS
10-12 Dumbbell Spanish Squats or Bulgarian Split Squats (each side)
15 Banded Prone Hamstring Curls
-Rest 1:00 b/t Sets-
(No Measure)
Spanish Squat
Bulgarian Split Squats
Banded Prone Hamstring Curls
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.
[Good Morning 1 min]( video )
[Shoulders Global 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.