Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
4:00 Clock
5 Thread the Needle (each) – go slow with these (each)
10 Cat Cow
5 Push Up to Downward Dog – pause for 2 seconds in downward dog
5 Sumo Bodyweight Deadlifts OR 5 Single Dumbbell Sumo Deadlifts
20 seconds of High Knees OR Jog
Athletes Notes
4 Minutes to work through as many rounds as you can.
Thread the Needle
Cat Cow
Push Up to Downward Dog
Bodyweight Sumo Deadlift OR Single Dumbbell Sumo Deadlift
High Knees
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Bodyweight + Minimal: Gyros (4 Rounds for reps)
4 sets:
AMRAP 3 Minutes
40 Double Unders / Line Hops
20 Bodyweight Lunges
10 Hand Release Push Ups
-rest 1:30 between sets-
Athletes Notes
Score
This workout is scored on the total reps and sets you accomplish in the 3:00. You will have 4 scores to record.
Workout Strategy and Flow
At the 3,2,1 you will begin with 40 double unders or line hops. Then you will complete 20 bodyweight lunges, followed by 10 hand release push ups.
You will do these 3 movements as many times as you can in 3:00. After 3:00 of work, you will rest for 1:30.
Complete the AMRAP 4 times.
Demo Videos
Double Under
Line Hops
Forward Lunge
Hand Release Push Ups
Scaling
4 sets:
AMRAP 3 Minutes
80 Single Unders / 40 Line Hops
20 Bodyweight Lunges
10 Knee Push Ups
-rest 1:30 between sets-
Mayhem Mom Mods
4 sets:
AMRAP 3 Minutes
80 Single Unders / 40 Line Hops
20 Bodyweight Lunges
10 Elevated Knee Push Ups
-rest 1:30 between sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!