Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 rounds:
4 Alternating Crab Reach
5 (per side) Single Leg RDL
:15 Glute March
3 Downward Dog to Upward Dog
Athletes Notes
Alternating Crab Reach
Glute March
Bodyweight Single Leg RDL
Downward Dog to Upward Dog Transition
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Upper Body Strength (3 Rounds for time)
3 sets
6/arm Single Arm Renegade Row (dumbbell or bodyweight)
-rest :30-
12 Crush Grip Floor Pull Over*
-rest :30-
Max Supinated Chin over Bar Hold Or Max Straight Arm Front Hold*
-rest 2:00 between sets-
*Dumbbell (1×50/35) OR Backpack
Athletes Notes
Score
This workout is scored on your max chin over bar hold or straight arm hold. There are three scores.
Workout Flow
6 Single Arm Renegade Row – LEFT
6 Single Arm Renegade Row – RIGHT
-rest :30-
12 Crush Grip Floor Pull Over
-rest :30-
Max Supinated Chin over Bar Hold Or Max Straight Arm Front Hold
-rest 2:00-
6 Single Arm Renegade Row – LEFT
6 Single Arm Renegade Row – RIGHT
-rest :30-
12 Crush Grip Floor Pull Over
-rest :30-
Max Supinated Chin over Bar Hold Or Max Straight Arm Front Hold
-rest 2:00-
6 Single Arm Renegade Row – LEFT
6 Single Arm Renegade Row – RIGHT
-rest :30-
12 Crush Grip Floor Pull Over
-rest :30-
Max Supinated Chin over Bar Hold Or Max Straight Arm Front Hold
Demo Videos
Dumbbell Single Arm Renegade Row
Bodyweight Renegade Row
Dumbbell Crush Grip Floor Pullover
Backpack Crush Grip Floor Pullover
Crush Grip Dumbbell Front Hold
Crush Grip Backpack Front Hold
Scaling
3 sets
4/arm Single Arm Renegade Row (dumbbell or bodyweight)
-rest :30-
10 Crush Grip Floor Pull Over
-rest :30-
Max Straight Arm Front Hold
-rest 2:00 between sets-
Dumbbell (1×35/25) OR Backpack
Mayhem Mom Mods
3 sets
6/arm Alternating Double Dumbbell Rows
-rest :30-
12 Crush Grip Floor Pull Over
-rest :30-
Max Straight Arm Front Hold
-rest 2:00 between sets-
Dumbbell (1×35 or lighter) OR Backpack
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Lower Body Strength (Checkmark)
3 sets
6/leg Crossbody Single Leg RDL*
-rest :30-
12 Hip Thrust with Elevated Feet*
-rest :30-
Max Superman Hold
-rest 2:00 between sets-
* Dumbbell (1×50/35) OR Backpack
Athletes Notes
Score
This workout is scored on completion. Use the checkbox!
Workout Flow
6 Crossbody Single Leg RDL – LEFT
6 Crossbody Single Leg RDL – RIGHT
-rest :30-
12 Hip Thrust with Elevated Feet
-rest :30-
Max Superman Hold
-rest 2:00 between sets-
6 Crossbody Single Leg RDL – LEFT
6 Crossbody Single Leg RDL – RIGHT
-rest :30
12 Hip Thrust with Elevated Feet
-rest :30
Max Superman Hold
-rest 2:00 between sets-
6 Crossbody Single Leg RDL – LEFT
6 Crossbody Single Leg RDL – RIGHT
-rest :30-
12 Hip Thrust with Elevated Feet
-rest :30-
Max Superman Hold
Demo Videos
Crossbody Single Leg Dumbbell RDL
Crossbody Single Leg Backpack RDL
Dumbbell Hip Thrust with Feet Elevated
Backpack Hip Thrust with Feet Elevated
Superman Hold
Scaling
3 sets
4/leg Crossbody Single Leg RDL
-rest :30-
8 Hip Thrust with Elevated Feet
-rest :30-
Max Superman Hold
-rest 2:00 between sets-
Dumbbell (1×35/25) OR Backpack
Mayhem Mom Mods
3 sets
6/leg Crossbody Single Leg RDL
-rest :30-
12 Hip Thrust with Elevated Feet
-rest :30-
Max Boat Hold
-rest 2:00 between sets-
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 9 (3 Rounds for time)
3 Sets:
40 Heel Taps (L+R=1)
20 V-Ups
40 Flutter Kicks (L+R=1)
-Rest 1:00 between sets-
Athletes Notes
Demo Video
Heel Taps
V-Up
Flutter Kicks
Modification Options
No modification for heel taps
Tuck Ups OR Hand Tuck Ups
Complete these for Flutter Kicks : Modified Boat Hold with Leg Extension