Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 Rounds:
:15 Fragon Stretch per side
:30 Glute March
5 (per side) Clamshell Hip Thrust
10 Deadbug
Athletes Notes
Fragon Stretch
Glute March
Clamshell Side Plank Hip Thrusts
Deadbug
()
Bodyweight and Minimal: Agent Honeydew (4 Rounds for reps)
4 sets
:30 Goblet Wall Sit (50/35) or Backpack
:30 rest
:30 Max Forearm Side Plank Leg Lifts – left
:30 rest
:30 Hollow Body Hold
:30 rest
:30 Max Forearm Side Plank Leg Lifts – right
:30 rest
:30 Clock Plank
:30 rest
Athletes Notes
Score
This workout is scored by adding the total number of forearm side plank leg lifts on the left and right side per set. There are four scores.
Workout Flow
0:00-0:30
Goblet Wall Sit
0:30-1:00
Rest
1:00-1:30
Max Forearm Side Plank Leg Lifts – left side
1:30-2:00
Rest
2:00-2:30
Hollow Hold
2:30-3:00
Rest
3:000-3:30
Max Forearm Side Plank Leg Lifts – right side
3:30-4:00
Rest
4:00-4:30
Clock Plank
4:30-5:00
Rest
Repeat for 4 total sets (20:00 total).
Demo Videos
Goblet Wall Sit
Backpack Goblet Wall Sit
Forearm Side Plank Leg Lift
Hollow Hold
Plank Clock Walk
Scaling
4 sets
:20 Goblet Wall Sit (35/25) or Backpack
:30 rest
:20 Max Forearm Side Plank Leg Lifts – left
:30 rest
:20 Hollow Body Hold
:30 rest
:20 Max Forearm Side Plank Leg Lifts – right
:30 rest
:20 Clock Plank
:30 rest
Mayhem Mom Mods
4 sets
:30 Goblet Wall Sit (25) or Backpack
:30 rest
:30 Max Forearm Side Plank Leg Lifts – left
:30 rest
:30 Boat Hold
:30 rest
:30 Max Forearm Side Plank Leg Lifts – right
:30 rest
:30 Clock Plank
:30 rest
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!