Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds
15 Slow Reverse Snow Angels
10 Prone IYTs (each)
10 Scap Only Push Ups
5 Pike Push Ups or Incline Push Ups
Athletes Notes
Reverse Snow Angels
Prone IYTs – complete 10 of the Is, 10 of the Ys and 10 of the Ts
Scap Only Push Up
Pike Push Up or Incline Push Ups
()
Bodyweight: Strength (6 Rounds for reps)
A. Strict Handstand Push Up + Push Up Near Max Sets:
3 sets
Max Unbroken Strict Handstand or Kipping HSPU (Stop 1 rep before failure)
-rest 30s-
Max Unbroken Feet Elevated Push Up (Stop 1 rep before failure)
-rest 3 minutes-
B. Hip Thrust Near Max Sets:
3 sets
30s AMRAP Left Single Leg Hip Thrust
30s AMRAP Right Single Leg Hip Thrust
-rest 30s-
60s AMRAP Bodyweight Hip Thrust
-rest 3 minutes-
Athletes Notes
Score
This workout is scored on how many unbroken handstand push-ups, feet elevated push ups, single leg hip thrusts, and hip thrusts you can complete in each set. There are 6 total scores.
Workout Strategy and Flow
At 3,2,1:
Complete one set of max unbroken handstand pushups
-Rest :30-
Complete one max set of feet elevated push ups
-Rest 3:00-
Repeat this for 3 total sets.
Then:
:30 AMRAP of single leg hip thrusts (left leg)
:30 AMRAP of single leg hip thrusts (right leg)
-Rest :30-
1:00 AMRAP of bodyweight hip thrusts
-Rest 3:00-
Repeat this for 3 total sets.
Demo Videos
Strict Handstand Push Up
Kipping Handstand Push Up
Feet Elevated Push Up
Single Leg Hip Thrusts – Bodyweigh
Bodyweight Hip Thrusts
Scaling
A. Strict Handstand Push Up/Push Up Near Max Sets:
3 sets
Max Unbroken Pike Push Up Off Box – Feet elevated on box, wide leg pike push up (stop 1 rep before failure)
-rest 30s-
Max Unbroken Knee Elevated Push Up (stop 1 rep before failure)
-rest 3 minutes-
B. Hip Thrust Near Max Sets:
3 sets
30s AMRAP Left Single Leg Hip Thrust
30s AMRAP Right Single Leg Hip Thrust
-rest 30s-
60s AMRAP Bodyweight Hip Thrust
-rest 3 minutes-
Mayhem Mom Mods
3 sets
Max Unbroken Pike Push Up Off Box – Feet elevated on box, wide leg pike push up (stop 1 rep before failure)
-rest 30s-
Max Unbroken Knee Elevated Push Up (Stop 1 rep before failure)
-rest 3 minutes-
B. Hip Thrust Near Max Sets:
3 sets
30s AMRAP Left Single Leg Hip Thrust
30s AMRAP Right Single Leg Hip Thrust
-rest 30s-
60s AMRAP Bodyweight Hip Thrust
-rest 3 minutes-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal: Strength (6 Rounds for reps)
A. Strict Handstand Push Up + Push Up Near Max Sets:
3 sets
Max Unbroken Strict Handstand or Kipping HSPU (Stop 1 rep before failure)
-rest 30s-
Max Unbroken Feet Elevated Push Up (Stop 1 rep before failure)
-rest 3 minutes-
B. Dumbbell Hip Thrust Near Max Sets:
3 sets
30s AMRAP Left Single Leg DB Hip Thrust
30s AMRAP Right Single Leg DB Hip Thrust
-rest 30s-
30s AMRAP Dumbbell Hip Thrust
-rest 3 minutes-
Athletes Notes
Score
This workout is scored on how many unbroken handstand push-ups, feet elevated push ups, single leg DB hip thrusts, and DB hip thrusts you can complete in each set. There are 6 total scores.
Workout Strategy and Flow
At 3,2,1:
Complete one set of max unbroken handstand pushups
-Rest :30-
Complete one max set of feet elevated push ups
-Rest 3:00-
Repeat this for 3 total sets
Then, begin:
:30 AMRAP of single leg DB hip thrusts (left leg)
:30 AMRAP of single leg DB hip thrusts (right leg)
-Rest :30-
1:00 AMRAP of dumbbell hip thrusts
-Rest 3:00-
Repeat this for 3 total sets
Demo Videos
Strict Handstand Push Up
Kipping Handstand Push Up
Feet Elevated Push Up
Dumbbell Single Leg Hip Thrusts
Dumbbell Hip Thrusts
Scaling
A. Strict Handstand Push Up/Push Up Near Max Sets:
3 sets
Max Unbroken Pike Push Up Off Box – Feet elevated on box, wide leg pike push up (stop 1 rep before failure)
-rest 30s-
Max Unbroken Knee Elevated Push Up (Stop 1 rep before failure)
-rest 3 minutes-
B. Dumbbell Hip Thrust Near Max Sets:
3 sets
30s AMRAP Left Single Leg DB Hip Thrust
30s AMRAP Right Single Leg DB Hip Thrust
-rest 30s-
60s AMRAP DB Hip Thrust
-rest 3 minutes-
Mayhem Mom Mods
3 sets
Max Unbroken Pike Push Up Off Box – Feet elevated on box, wide leg pike push up (stop 1 rep before failure)
-rest 30s-
Max Unbroken Knee Elevated Push Up (Stop 1 rep before failure)
-rest 3 minutes-
B. Dumbbell Hip Thrust Near Max Sets:
3 sets
30s AMRAP Left Single Leg DB Hip Thrust
30s AMRAP Right Single Leg DB Hip Thrust
-rest 30s-
60s AMRAP DB Hip Thrust
-rest 3 minutes-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Bonus Stretching (No Measure)
:30 Wall Calf Stretch (each)
:30 Bicep Wall Stretch (each)
:30 Leaning Tricep Stretch (each)
Athletes Notes
Calf Stretch on Wall
Bicep Wall Stretch
Leaning Tricep Stretch