Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 AMRAP
5 (per side) Plank Shoulder Taps
3 Push Up
10 Samson Lunge
3 No Push Up Burpee
Athletes Notes
Plank Shoulder Taps
Push Ups
Samson Lunge
No Push Up Burpee
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Strength (Checkmark)
4 sets:
5/leg Reverse Lunge to Step Up (Dumbbell Suitcase Hold (1×50/35) or Backpack Underarm)
-rest 2:00 between sets-
Athletes Notes
Score
This workout is scored for completion. Use the checkbox!
Workout Flow
5 Reverse Lunge to Step Up – Left
5 Reverse Lunge to Step Up – Right
-rest 2:00-
5 Reverse Lunge to Step Up – Left
5 Reverse Lunge to Step Up – Right
-rest 2:00-
5 Reverse Lunge to Step Up – Left
5 Reverse Lunge to Step Up – Right
-rest 2:00-
5 Reverse Lunge to Step Up – Left
5 Reverse Lunge to Step Up – Right
Demo Videos
Backpack Underarm Reverse Lunge to Step Up
Dumbbell Suitcase Hold Reverse Lunge to Step Up
Scaling
4 sets:
3/leg Reverse Lunge to Step Up (Dumbbell Suitcase Hold (1×35/25) or Backpack Underarm)
-rest 2:00 between sets-
Mayhem Mom Mods
4 sets:
5/leg Reverse Lunge to Step Up (Dumbbell Suitcase Hold (1×35 or lighter) or Backpack Underarm)
-rest 2:00 between sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Darth Plageuis (Time)
For Time
20 Feet Elevated Push Ups (24/20)
30 Push Ups
50 Incline Push Ups (24/20)
Athletes Notes
Score
This workout is scored based on how quickly you complete the work.
Workout Flow
At 3,2,1:
20 Feet Elevated Push Ups
30 Push Ups
50 Incline Push Ups
Demo Videos
Feet Elevated Push Up
Push Up
Incline Push Ups
Scaling
For Time
15 Feet Elevated Push Ups (24/20)
20 Push Ups or Knee Push Ups
40 Incline Push Ups (24/20)
Mayhem Mom Mods
For Time
20 Elevated Push Up
30 Knee Push Ups
50 Incline Push Ups (20)
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
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April Ab Challenge – Day 7 (2 Rounds for reps)
2 Sets:
AMRAP 3 Minutes
40 Mountain Climber Twists (total)
20 Sit Ups
-Rest 2:00 between sets-
Athletes Notes
Scoring
Score is Rounds and reps accumulated in each set
NOTE: 40 mountain climbers (total) means that we are going to count the left side as rep 1 and the right side as rep 2 today…and so on.
Workout Flow
0:00 – 3:00 Complete as many rounds and reps as possible of 40 Mountain Climber Twists (total) and 20 Sit Ups
3:00 – 5:00 Rest
5:00 – 8:00 Repeat for set 2 (trying to get same amount of reps)
Demo Videos
Mountain Climber Twists – opposite knee to opposite elbow
Sit Ups
Modification Options
Elevated Mountain Climber – add the twist in there if you feel comfortable doing so.
PhysioBall Sit Ups or Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning