Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
4:00 AMRAP
10 Alternating Calf Stretch
:15 Calf Raises
:30 Slow Line Hops
Athletes Notes
Alternating Calf Stretch
Calf Raises
Slow and Controlled Line Hops
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Darth Sidious (AMRAP – Rounds and Reps)
In an 18 minute window
RUNNING Buy In: 1 Mile Run
-or-
NON RUNNING Buy In: 4 rounds
:30 High Knees to Jumping Jack
:30 High Knees to Lateral Shuffle
INTO:
AMRAP in the time remaining
8 Russian Swings*
8 No Push Up Burpee
8 V-Ups
* Dumbbell (1×50/35) OR Backpack
Athletes Notes
Score
This workout is scored based on how many rounds and reps you complete in the AMRAP.
Workout Flow
On an 18:00 clock:
Complete 1 Mile Run
-or-
4 Rounds of :30 High Knees to Jumping Jack + :30 of High Knees to Lateral Shuffle
then in remaining time, complete as many rounds/reps as possible of:
8 Russian Swings
8 No Push Up Burpee
8 V-Up
Demo Videos
High Knees to Lateral Shuffle
High Knees to Jumping Jack
Single Dumbbell Russian Swing
Backpack Russian Swings
No Push Up Burpee
V-Ups
Scaling
In an 18 minute window
RUNNING Buy In: 1000m Run
-or-
NON RUNNING Buy In: 4 rounds
:30 High Knees to Jumping Jack
:30 High Knees to Lateral Shuffle
INTO:
AMRAP in the time remaining
8 Russian Swings
6 No Push Up Burpee
8 Tuck Ups
Dumbbell (1×35/25) OR Backpack
Mayhem Mom Mods
In an 18 minute window
RUNNING Buy In: 1 Mile Run
OR
NON RUNNING Buy In: 4 rounds
:30 High Knees to Jumping Jack
:30 High Knees to Lateral Shuffle
INTO:
AMRAP in the time remaining
8 Russian Swings
8 No Push Up Burpee
8 Modified Tuck Ups
Dumbbell (1×35 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 6 (Checkmark)
Tabata: Bicycle Kicks
Tabata: L Crunches
A tabata is 8 rounds of 20 seconds of work, followed by 10 seconds of rest (totaling four minutes).
For this workout, you will have an 8-minute clock going. You will do a full tabata of Bicycle Kicks before moving on to a full tabata of L Crunches.
Minutes 0:00 – 4:00 = Bicycle Kicks
Minutes 4:00 – 8:00 = L Crunches
Athletes Notes
Demo Videos
Bicycle Kick
L Crunches
Modification Options
Modified Bicycle Kick
Modified L-Crunch