Crossfit Lillington – Mayhem Affiliate – At Home
Extended Warm Up/Accessory (No Measure)
AMRAP 5 Minutes
10 Deadbug Floor Angels
5 1 and 1/4 Air Squats
5 Bodyweight Windmills or Dumbbell Windmills (each)
40 seconds of No Push Up Burpees
Athletes Notes
Dead Bug Floor Angel
1 and ¼ Air Squat
Bodyweight Windmill or Dumbbell Windmill
No Push Up Burpees (aka Up Downs)
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Bodyweight and Minimal: Strength (3 Rounds for weight)
3 sets
6-8/leg Eccentric Only Single Leg RDL w/ 4sec descent*
-rest 2:00 b/t sets-
*Dumbbell (50/35) or Backpack
Athletes Notes
Score
This is scored by weight of DB or Backpack. If bodyweight, write that in the notes.
Workout Flow
6-8 Eccentric SIngle Leg RDL – left leg
6-8 Eccentric Single Leg RDL – right leg
rest 2:00-
6-8 Eccentric SIngle Leg RDL – left leg
6-8 Eccentric Single Leg RDL – right leg
rest 2:00-
6-8 Eccentric SIngle Leg RDL – left leg
6-8 Eccentric Single Leg RDL – right leg
Demo Videos
Eccentric Single Leg RDL
Tempo Backpack Eccentric Only Single Leg Dumbbell RDL
Scaling
3 sets
6/leg Eccentric Only Single Leg RDL w/ 4sec descent OR Bodyweight Single Leg RDL
-rest 2:00 b/t sets-
Dumbbell (35/25) or Backpack
Mayhem Mom Mods
3 sets
6-8/leg Eccentric Only Single Leg RDL w/ 4sec descent
-rest 2:00 b/t sets-
Dumbbell (35) or Backpack
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Bodyweight and Minimal: Lalavava (Time)
For Time
10-8-6-4-2
Deficit Push Up*
4-8-12-16-20
Weighted Box Step Overs** (24/20)
*Dumbbell (2×50/35) or on Object
**Dumbbells (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored for time.
Workout Flow
*At 3,2,1 Begin:
10 Deficit Push Up
4 Weighted Step Overs
8 Deficit Push Up
8 Weighted Step Overs
6 Deficit Push Up
12 Weighted Step Overs
4 Deficit Push Up
16 Weighted Step Overs
2 Deficit Push Up
20 Weighted Step Overs
Demo Videos
Deficit Push Ups on Dumbbells
Deficit Push Ups on Plates
Backpack Box Step Over
Double Dumbbell Box Step Overs
Scaling
For Time
10-8-6-4-2
Push Up
4-8-12-16-20
Box Step Over
Mayhem Mom Mods
For Time
10-8-6-4-2
Deficit Knee Push Ups (Dumbbell (2×35) or on Object)
4-8-12-16-20
Weighted Step Overs (Dumbbells (2×35) or Backpack)
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!