Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 Rounds:
10 Ankle Circles (each direction, each leg)
5 Samson Lunge Stretches (each)
5 Single Leg Glute Bridges (each)
5 Hand Release Push Ups
5 No Push Up Burpees
..into…
3 Rounds at fast pace:
6 Glute Bridges (or 3 Single Dumbbell Hang Power Clean)
3 Burpees
Athletes Notes
Ankle Circles
Samson Lunge Stretches
Single Leg Glute Bridge Hold
Hand Release Push Ups
No Push Up Burpee Up Downs
Glute Bridges or Single Dumbbell Hang Power Clean
Burpee Variations
()
Hendrix (3 Rounds for reps)
3 sets
In a 4-minute window
100 Double Unders (OR 200 Single Unders OR 100 Line Hops)
AMRAP in the time remaining:
1 Strict Press + 2 Front Squat
2 Strict Press + 4 Front Squat
3 Strict Press + 6 Front Squat
…and so on
-rest 4:00 between sets-
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how many reps you complete in each AMRAP. There are three scores.
Workout Flow
On a 4:00 clock:
Complete 100 Double Unders
then
1 Strict Press + 2 Front Squat
2 Strict Press + 4 Front Squat
3 Strict Press + 6 Front Squat
4 Strict Press + 8 Front Squat
—etc. increasing by 1 Strict Press + 2 Front Squat each time
-rest 4:00-
On a 4:00 clock:
Complete 100 Double Unders
then
1 Strict Press + 2 Front Squat
2 Strict Press + 4 Front Squat
3 Strict Press + 6 Front Squat
4 Strict Press + 8 Front Squat
—etc. increasing by 1 Strict Press + 2 Front Squat each time
-rest 4:00-
On a 4:00 clock:
Complete 100 Double Unders
then
1 Strict Press + 2 Front Squat
2 Strict Press + 4 Front Squat
3 Strict Press + 6 Front Squat
4 Strict Press + 8 Front Squat
—etc. increasing by 1 Strict Press + 2 Front Squat each time
Demo Videos
DB Strict Press
Backpack Strict Press
DB Front Squat
Backpack Front Squat
Double Under
Single Unders
Line Hops
Scaling
3 sets
In a 4-minute window
200 Single Unders OR 100 Line Hops
AMRAP in the time remaining:
1 Strict Press + 2 Front Squat
2 Strict Press + 4 Front Squat
3 Strict Press + 6 Front Squat
…and so on
-rest 4:00 between sets-
Dumbbell (2×35/25) or Backpack
Mayhem Mom Mods
3 sets
In a 4-minute window
100 Double Unders (OR 200 Single Unders OR 100 Line Hops)
AMRAP in the time remaining:
1 Strict Press + 2 Dumbbell Front Squats to Bench
2 Strict Press + 4 Dumbbell Front Squats to Bench
3 Strict Press + 6 Dumbbell Front Squats to Bench
…and so on
-rest 4:00 between sets-
Dumbbell (2×35 or lighter) or Backpack
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
April Ab Challenge – Day 11 (2 Rounds for reps)
Tabata: Flutter Kicks
Tabata: Sit Ups
No rest between sets
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 Flutter Kicks before moving on to a full tabata of Sit Ups.
Minutes 0:00 – 4:00 = Flutter Kicks
Minutes 4:00 – 8:00 = Sit Ups
Athletes Notes
Demo Videos
Flutter Kicks
Sit Ups
Modification Options
Modified Flutter Kick
Quarter Sit Ups or PhysioBall Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning