Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds:
5 Push Up to Downward Dog
10 Supermans
5/5 Kickstand RDL
5/5 Pike Shoulder Taps
10Jumping Jacks
Athletes Notes
Push Up to Downward Dog w/Explanation
Supermans
Bodyweight Kickstand RDL
Pike Shoulder Taps
Jumping Jacks
()
Bodyweight and Minimal: Major Glory (Checkmark)
EMOM x 20
minute 1: 10 Hang Squat Clean and Jerk*
minute 2: 5 Shuttle Run (50ft) or :30 High Knee to Lateral Shuffle
minute 3: 10 Burpee Deadlift*
minute 4: 5 Shuttle Run (50ft) or :30 High Knee to Lateral Shuffle
minute 5: Rest
*Dumbbells (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored for completion. Use the checkbox!
Workout Flow
0:00-1:00
10 Hang Squat Clean and Jerk
1:00-2:00
5 Shuttle Run or :30 High Knees to Lateral Shuffle
2:00-3:00
10 Burpee Deadlift
3:00-4:00
5 Shuttle Run or :30 High Knees to Lateral Shuffle
4:00-5:00
Rest
Repeat for 4 total rounds (20:00 total).
Demo Videos
Double DB Hang Squat Clean and Jerk
Backpack Hang Squat Clean and Jerk
Shuttle Run
High Knees to Lateral Shuffle x 2
Dumbbell Burpee Deadlifts
Burpee Backpack Deadlift
Scaling
EMOM x 20
minute 1: 8 Double DB/Backpack Hang Squat Clean and Jerk OR 8 Single Dumbbell Hang Squat Clean and Jerk
minute 2: 5 Shuttle Run (50ft) or :30 High Knee to Lateral Shuffle
minute 3: 8 Burpee Deadlift
minute 4: 5 Shuttle Run (50ft) or :30 High Knee to Lateral Shuffle
minute 5: Rest
Dumbbells (2×35/25) or Backpack
Mayhem Mom Mods
EMOM x 20
minute 1: 10 Double DB Hang Power Clean and Jerk OR 10 Single Dumbbell Hang Power Clean and Jerk
minute 2: 5 Shuttle Run (50ft) or :30 High Knee to Lateral Shuffle
minute 3: 10 No Push Up Burpee Deadlift
minute 4: 5 Shuttle Run (50ft) or :30 High Knee to Lateral Shuffle
minute 5: Rest
Dumbbells (2×35 or lighter) or Backpack
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!