Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
4:00 Clock
20 Tibialis Raises
5 X Jump (no Jump)
3 Inchworms to Push Up
30 seconds of Line Hops or Single Unders
Athletes Notes
Just trying to move through these movements in the 4 minutes. Try to get through a couple rounds of it to get nice and warm. Don’t rush though!
Tibialis Raises – great exercise for strengthening the front muscle of the shin to help prevent knee injuries.
X-Jumps No Jump
Inchworm to Pushup
Line Hops or Single Unders
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Bodyweight and Minimal: Dexter’s Laboratory (2 Rounds for reps)
2 sets @ consistent effort
7 minute AMRAP
7 Lateral Burpee over Object*
14 Object Ground to Overhead**
14 Air Squats
35 Double Unders Or Line Hops
-rest 5:00 between sets-
*Dumbbell (50/35) or Backpack
**Alternating DB Snatch (50/35) or Backpack Ground to Overhead
Athletes Notes
Score
Score is total reps completed in each of the 7:00 AMRAPs. There are two scores.
Workout Flow
0:00-7:00
Complete as many rounds as possible of the following:
7 Lateral Burpee over Object
14 Object Ground to Overhead
14 Air Squats
35 Double Unders Or Line Hops
7:00-12:00
Rest
12:00-19:00
Complete as many rounds as possible of the following:
7 Lateral Burpee over Object
14 Object Ground to Overhead
14 Air Squats
35 Double Unders Or Line Hops
Demo Videos
Lateral Burpee Over Object
Dumbbell Snatch
Backpack Ground to Overhead
Air Squats
Double Under
Line Hops
Scaling
2 sets @ consistent effort
7 minute AMRAP
7 Lateral Burpee over Object (Dumbbell (35/25) or Backpack)
11 Object Ground to Overhead (Alternating DB Snatch (35/25) or Backpack Ground to Overhead)
11 Air Squats
25 Single Unders
-rest 5:00 between sets-
Mayhem Mom Mods
2 sets @ consistent effort
7 minute AMRAP
7 Low Box/Plate Burpee Jump Overs
14 Object Ground to Overhead (Alternating DB Snatch (35 or lighter) or Backpack Ground to Overhead)
14 Air Squats
35 Double Unders :15 High Knees
-rest 5:00 between sets
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!