Crossfit Lillington – Mayhem Affiliate – At Home
Extended Warm Up and Accessory (No Measure)
AMRAP 7 Minutes
25ft Walk on Toes
:30 Elevated Standing Hamstring Stretch
25ft Samson Lunges
25ft Burpee Broad Jump
15 Reverse Snow Angels
5 x 90/90 Hip Rotations
10 Alternating Single Leg Glute Bridges
30 seconds of Burpees
Athletes Notes
Walk on Toes
Elevated Standing Hamstring Stretch
Samson Lunge
Burpee Broad Jump
Reverse Snow Angels
90/90 Hip Rotations
Single Leg Glute Bridge Hold
Burpee
Bodyweight Metcon
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Bodyweight: Komodo Dragon (4 Rounds for time)
4 sets:
2 Rounds:
10 Air Squats
50ft Burpee Broad Jumps
10 Glute Bridges
50ft Burpee Broad Jumps
-rest 1:30 between sets-
Athletes Notes
Score
Your score is the amount of time it takes to complete both rounds. You will have a total of 4 scored sets to input.
Workout Strategy and Flow
At 3,2,1 you will begin with 10 air squats, followed by 50ft of burpee broad jumps, 10 glute bridges, 50ft burpee broad jumps. You will complete that twice through.
After finishing two rounds, rest 1:30.
You will complete this 4 times.
I recommend putting a clock to count up to 99:99.
Demo Videos
Air Squats
Burpee Broad Jump
Glute Bridges
Scaling or Substitutions
If you need to scale the burpee broad jumps due to lack of space: 10 Burpee Jumping Lunge Combo
Mayhem Mom Mods
Air Squats –> No Substitute needed.
10 Modified Burpee Jumping Lunge
Glute Bridge –> No Substitute needed.
Minimal Metcon
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Minimal: Komodo Dragon (4 Rounds for time)
4 sets:
2 Rounds:
6 Dumbbell Hang Squat Clean (2×50/35)
50ft Burpee Broad Jumps
6 Dumbbell Russian Swings (2×50/35)
50ft Burpee Broad Jumps
-rest 1:30 between sets-
Athletes Notes
Scoring
This workout is scored based on the time it takes to complete two rounds. You will have 4 scored sets to record.
Workout Strategy and Flow
At 3,2,1 you will begin with 6 DB Hang Squat Cleans followed by 50ft Burpee Broad Jumps, 6 DB Russian Swings and then 50ft Burpee Broad Jumps. You will complete this twice through.
After you finish 2 rounds, you will rest 1:30.
I recommend setting your clock to count up to 99:99.
Demo Videos
Dumbbell Hang Squat Clean
Burpee Broad Jump
Double Dumbbell Russian Swings
Scaling or Substitutions
4 Sets:
2 Rounds:
6 Dumbbell Hang Squat Clean (2×35/25)
10 Burpee Jumping Lunge Combo
6 Dumbbell Russian Swings (2×35/25)
10 Burpee Jumping Lunge Combo
-rest 1:30 between sets-
Mayhem Mom Mods
Dumbbell Hang Squat Clean –> DB Power Clean
Burpee Broad Jump –> 10 Modified Burpee Jumping Lunge