Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 rounds:
5 Dynamic Squats
:15 Butt Kicks
5 Dynamic Squats
:15 High Knees
5 Dynamic Squats
:15 Push Up to Downward Dog
Athletes Notes
Dynamic Squat Stretch
Butt Kicks
High Knees
Push Up to Downward Dog
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The Sith Order (3 Rounds for time)
3 Rounds For Time
3-3-3-3
Bear Complex*
20-20-20-20
Double Unders or Line Hops
-rest 3:00 between rounds-
Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Front Squat
1 Push Press
*Dumbbells (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored based on how quickly you complete each round. There are three scores.
Workout Flow
At 3,2,1:
3x (1 Power Clean + 1 Front Squat + 1 Push Press + 1 Front Squat + 1 Push Press)
20 Double Unders
3x (1 Power Clean + 1 Front Squat + 1 Push Press + 1 Front Squat + 1 Push Press)
20 Double Unders
3x (1 Power Clean + 1 Front Squat + 1 Push Press + 1 Front Squat + 1 Push Press)
20 Double Unders
3x (1 Power Clean + 1 Front Squat + 1 Push Press + 1 Front Squat + 1 Push Press)
20 Double Unders
-rest 3:00-
3x (1 Power Clean + 1 Front Squat + 1 Push Press + 1 Front Squat + 1 Push Press)
20 Double Unders
3x (1 Power Clean + 1 Front Squat + 1 Push Press + 1 Front Squat + 1 Push Press)
20 Double Unders
3x (1 Power Clean + 1 Front Squat + 1 Push Press + 1 Front Squat + 1 Push Press)
20 Double Unders
3x (1 Power Clean + 1 Front Squat + 1 Push Press + 1 Front Squat + 1 Push Press)
20 Double Unders
-rest 3:00-
3x (1 Power Clean + 1 Front Squat + 1 Push Press + 1 Front Squat + 1 Push Press)
20 Double Unders
3x (1 Power Clean + 1 Front Squat + 1 Push Press + 1 Front Squat + 1 Push Press)
20 Double Unders
3x (1 Power Clean + 1 Front Squat + 1 Push Press + 1 Front Squat + 1 Push Press)
20 Double Unders
3x (1 Power Clean + 1 Front Squat + 1 Push Press + 1 Front Squat + 1 Push Press)
20 Double Unders
Demo Videos
Backpack Bear Complex
Dumbbell Bear Complex
Double Under
Line Hops
Scaling
3 Rounds For Time
2-2-2-2
Bear Complex
20-20-20-20
Double Unders or Line Hops
-rest 3:00 between rounds-
Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Front Squat
1 Push Press
Dumbbells (2×35/25 or lighter) or Backpack
Mayhem Mom Mods
3 Rounds For Time
3-3-3-3
Bear Complex
20-20-20-20
Double Unders or Line Hops
-rest 3:00 between rounds-
Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Front Squat
1 Push Press
Dumbbells (2×35 or lighter) or Backpack
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
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April Ab Challenge – Day 5 (Checkmark)
3 Sets:
:30 Plank
:30 Side Plank (left)
:30 Side Plank (right)
:30 Hollow Hold
-Rest 1:00 between sets-
Athletes Notes
Demo Videos
Plank
Side Plank
Hollow Hold
Modification Options
Knee Plank
Knee Side Plank OR Full Side Plank with ankles crossed
Boat Hold