Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds:
5/side Elbow to Floor Stretch
3 Push Up to Downward Dog
5/side Bird Dog
:15 Jumping Jacks
Athletes Notes
Elbow to Floor Stretch with Rotation
Push Up to Downward Dog
Bird Dog
Jumping Jacks
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Darth Bane (2 Rounds for reps)
10 Minute AMRAP
10 Thruster*
10 Box Jump (24/20) OR Broad Jump
10 Snatch OR Backpack Ground to Overhead*
10 Box Jump (24/20) OR Broad Jump
-rest 5:00-
5 Minute AMRAP
5 Thruster*
5 Box Jump (24/20) OR Broad Jump
5 Snatch OR Backpack Ground to Overhead*
5 Box Jump (24/20) OR Broad Jump
*Dumbbell (1×50/35) OR Backpack
*Alternate reps as desired
Athletes Notes
Score
This workout is scored on how many rounds and reps you complete of each AMRAP. There are two scores.
Workout Flow
0:00-10:00
Complete as many rounds and reps as possible of:
10 Thruster
10 Box Jump OR Broad Jump
10 Snatch OR Backpack Ground to Overhead
10 Box Jump OR Broad Jump
10:00-15:00
Rest
15:00-20:00
Complete as many rounds and reps as possible of:
5 Thruster
5 Box Jump OR Broad Jump
5 Snatch OR Backpack Ground to Overhead
5 Box Jump OR Broad Jump
Demo Videos
Dumbbell Thruster – Single Arm
Backpack Thruster
Box Jump
Broad Jump
DB Snatch
Backpack Ground to Overhead
Scaling
10 Minute AMRAP
8 Thruster
8 Broad Jump
8 Snatch OR Backpack Ground to Overhead
8 Broad Jump
-rest 5:00-
5 Minute AMRAP
5 Thruster
5 Broad Jump
5 Snatch OR Backpack Ground to Overhead
5 Broad Jump
Dumbbell (1×35/25) OR Backpack
Alternate reps as desired
Mayhem Mom Mods
10 Minute AMRAP
10 Thruster
10 Box Step Up
10 Snatch OR Backpack Ground to Overhead
10 Box Step Up
-rest 5:00-
5 Minute AMRAP
5 Thruster
5 Box Step Up
5 Snatch OR Backpack Ground to Overhead
10 Box Step Up
Dumbbell (1×35 or lighter) OR Backpack
Alternate reps as desired
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
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April Ab Challenge – Day 8 (Time)
For Time:
50 Crab Toe Touches
40 Plank Jacks
30 Reverse Crunches
20 Plank Shoulder Taps
Athletes Notes
Demo Videos
Crab Toe Touches
Plank Jack
Reverse Crunch
Plank Shoulder Taps
Modification Options
Seated Toe Taps
Elevated Plank Jack
Complete these Modified Flutter Kick in place of Reverse Crunches
Knee Plank Shoulder Taps OR Bear Crawl Alternating Shoulder Taps