Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
5 Thread the Needles (each)
5 Birddogs
5 Dynamic Squat Stretches into 2 Deep Squat with Thoracic Rotation
10 Glute Kickbacks (each)
20 Jumping Jacks or 20 Single Unders
Athletes Notes
Thread the Needle
Birddog
Dynamic Squat Stretc
Deep Squat with Rotations
Glute Kickbacks
Jumping Jacks or Single Unders
()
Bodyweight and Minimal: Dee Dee (Time)
3 Rounds For Time
27 Box Jump Up/Step Down (24/20) Or Jumping Air Squat
18 V Up
15 Push Press*
9 Strict Pull Up or 15 Bent Over Row*
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is based on how quickly you can complete all 3 rounds.
Workout Flow
*At 3,2,1 Begin:
27 Box Jump Up /Step Downs
18 V-Up
15 Push Press
9 Strict Pull Up
27 Box Jump Up /Step Downs
18 V-Up
15 Push Press
9 Strict Pull Up
27 Box Jump Up /Step Downs
18 V-Up
15 Push Press
9 Strict Pull Up
Demo Videos
Box Jump
Jumping Air Squat
V-Ups
Strict Pull Up
Double Dumbbell Bent Over Row
Backpack Bent Over Row
Scaling
3 Rounds For Time
27 Box Step Up
18 Tuck Ups
12 Push Press
6 Strict Pull-Up or 12 Bent Over Row
Dumbbell (2×35/25) or Backpack
Mayhem Mom Mods
3 Rounds For Time
27 Jump Up/Step Down (24/20) Or Jumping Air Squat
18 Modified Tuck Ups
15 Push Press
6 Scap Pull Ups + Push Ups or 15 Bent Over Row
Dumbbell (2×25 or lighter) or Backpack
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!