Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
20 Reverse Snow Angels
10 Scap Only Push Ups
5 Push Up to Downward Dog with Pause
5 Bodyweight Single Leg RDLs (each)
*Pause 2 seconds in downward dog
Athletes Notes
5 Minutes to work through as many rounds as you can.
Reverse Snow Angels
Scap Only Push Up
Push Up to Downward Dog
Bodyweight Single Leg RDL
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Bodyweight and Minimal: Lower Strength (3 Rounds for reps)
3 Sets:
Max reps 1-1/4 Goblet Rear Foot Elevated Split Squat (stop 2 reps shy of failure)
-rest :30 b/t sides-
-rest 2:00 b/t sets-
*Dumbbell (50/35) or Backpack – load for RPE 8 each set
Athletes Notes
Score
This is scored on how many reps you complete for each max set. There are three scores (reps L + reps R = 1 score)
Workout Flow
Accumulate max reps 1-1/4 Goblet Rear Foot Elevated Split Squat – left leg
-rest :30-
Accumulate max reps 1-1/4 Goblet Rear Foot Elevated Split Squat – right leg
-rest 2:00-
Accumulate max reps 1-1/4 Goblet Rear Foot Elevated Split Squat – left leg
-rest :30-
Accumulate max reps 1-1/4 Goblet Rear Foot Elevated Split Squat – right leg
-rest 2:00-
Accumulate max reps 1-1/4 Goblet Rear Foot Elevated Split Squat – left leg
-rest :30-
Accumulate max reps 1-1/4 Goblet Rear Foot Elevated Split Squat – right leg
Demo Videos
One and One Quarter Rear Foot Elevated Goblet Dumbbell Split Squat
One and One Quarter Rear Foot Elevated Backpack Split Squat
Scaling
3 Sets:
Max reps 1-1/4 Bodyweight Rear Foot Elevated Split Squat (stop 2 reps shy before failure)
-rest :30 b/t sides-
-rest 2:00 b/t sets-
Dumbbell (35/25 or lighter) or Backpack – load for RPE 8 each set
Mayhem Mom Mods
3 Sets:
Max reps 1-1/4 Goblet Rear Foot Elevated Split Squat (stop 2 reps shy before failure)
-rest :30 b/t sides –
-rest 2:00 b/t sets-
Dumbbell (25 or lighter) or Backpack – load for RPE 8 each set
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Bodyweight and Minimal: Push Up Test (AMRAP – Reps)
Push Ups
1 set for Max Reps
-rest 2:00-
Complete your Max Reps in as few sets as possible, resting up to :15 between sets.
-rest 2:00-
Complete your Max Reps in as few sets as possible, resting up to :15 between sets.
Athletes Notes
Score
This workout is scored on how many max reps you do in the first set.
Workout Flow
Accumulate one max set of push ups
-rest 2:00-
Accumulate the same number of push ups from max set in as few sets as possible
-every break, rest up to :15-
-rest 2:00-
Accumulate the same number of push ups from max set in as few sets as possible
-every break, rest up to :15-
Demo Videos
Push Up
Scaling
1 set for Max Reps Knee Push Ups
-rest 2:00-
Complete your Max Reps in as few sets as possible, resting up to :15 between sets.
-rest 2:00-
Complete your Max Reps in as few sets as possible, resting up to :15 between sets.
Mayhem Mom Mods
1 set for Max Reps Knee Push Ups
-rest 2:00-
Complete your Max Reps in as few sets as possible, resting up to :15 between sets.
-rest 2:00-
Complete your Max Reps in as few sets as possible, resting up to :15 between sets.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!