Crossfit Lillington – Mayhem Affiliate – At Home
Extended Warm Up + Accessory (No Measure)
AMRAP 6 Minutes
10 Rocks from Heel to Toe
5 Dynamic Squat Stretches
5 Reverse Lunge to High Knee (each)
10 Downward to Upward Dog Transitions
10 Hollow Rocks
30 seconds of Run
Athletes Notes
Heel to Toe Rocks
Dynamic Squat Stretch
Reverse Lunge to High Knee
Downward Dog to Upward Dog Transition
Hollow Hold
()
Bodyweight + Minimal: Scarlets (Time)
For Time
1.5 Mile Run
30 Push Up + Mountain Climber Complexes
*20 minute time CAP
Push Up Complex:
1 Push Up + 4 Mountain Climbers (1 rep = left/right)
Athletes Notes
Score
This workout is scored based on how quickly you can complete the required work. The time cap is 20:00.
Workout Strategy and Flow
At 3,2,1 head out on a 1.5 mile (2400m) run. Once that is complete work through 30 push up + mountain climber complex.
I recommend you set your clock to count up to 20:00.
Demo Videos
Run
Push Up + 4 Mountain Climbers
Scaling
1000m Run
20 Push Up + Mountain Climber Complex
Mayhem Mom Mods
1.5Mile Run or 3000m Row
30 Elevated Push Up + Mountain Climber Complex
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Non Running Option: Scarlets (Time)
3 Rounds
30 High Knees to Lateral Shuffle (2 high knees + shuffle-shuffle = 1 rep)
5 Push Up Climber Complex
60 Skater Side Jumps
5 Push Up Climber Complex
Climber complex:
1 Push Up + 4 Mountain Climbers
Athletes Notes
Score
This workout is scored based on how quickly you can complete the required reps.
Workout Strategy and Flow
At 3,2,1 begin with:
30 high knees to lateral shuffle
5 push up climber complex
60 skater side jumps
5 push up climber complex
Complete this circuit 3 times. I recommend setting the clock to count up to 99:99
Demo Videos
High Knees to Lateral Shuffle x 2
Push Up + 4 Mountain Climbers
Skater Side Jumps
Scaling
3 Rounds
30 High Knees to Lateral Shuffle (2 high knees + shuffle-shuffle = 1 rep)
5 Knee Push Up Climber Complex
60 Skater Side Jumps
5 Knee Push Up Climber Complex
Climber complex:
1 Knee Push Up + 4 Mountain Climbers
Mayhem Mom Mods
3 Rounds
30 High Knees to Lateral Shuffle (2 high knees + shuffle-shuffle = 1 rep)
5 Elevated Push Up climber complex
60 Skater Side Jumps
5 Elevated Push Up Climber Complex
Climber complex:
1 Elevated Push Up + 4 Mountain Climbers
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!