Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 Rounds:
5 Scap Push Up
5/side Bodyweight Renegade Row
3 Knee Push Up
10 Runner’s Crunch
Athletes Notes
Scap Only Push Up
Bodyweight Renegade Row
Knee Push Ups
Runner’s Crunch
()
The Cars (2 Rounds for reps)
2 sets @ consistent effort
8:00 AMRAP
6 Alternating Single Arm Devil Press (1×50/35) OR Backpack Devils Press (two handed)
12 Box Jumps OR Box Step Ups (24/20)
24 Alternating Bodyweight Walking Lunge
-rest 5:00 between sets-
Athletes Notes
Score
This workout is scored on how many rounds and reps you can accumulate in 8:00. There are two scores.
Workout Flow
On an 8:00 clock:
Complete as many rounds and reps as possible of:
6 Alternating Single Arm Devils Press
12 Box Jumps
24 Bodyweight Walking Lunge
-rest 5:00-
On an 8:00 clock:
Complete as many rounds and reps as possible of:
6 Alternating Single Arm Devils Press
12 Box Jumps
24 Bodyweight Walking Lunge
Demo Videos
Single Arm Devils Press
Backpack Devil Press
Box Jump
Box Step-Up
Walking Lunges
Scaling
2 sets @ consistent effort
8:00 AMRAP
6 Alternating Single Arm Devil Press (1×35/25) OR Backpack Devils Press (two handed)
10 Box Jumps OR Box Step Ups (24/20)
20 Bodyweight Forward Lunge Steps
-rest 5:00 between sets-
Mayhem Mom Mods
2 sets @ consistent effort
8:00 AMRAP
6 Alternating Elevated Modified Devil Press (1×35 or lighter)
12 Box Step Ups (24/20) ( https://youtu.be/rtFCdbZ3Nzo )
24 Bodyweight Forward Lunge Steps
-rest 5:00 between sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
April Ab Challenge – Day 12 (2 Rounds for reps)
2 Sets:
AMRAP 3 Minutes
30 Russian Twists (L+R=1)
20 Alternating Leg V-Ups
10 Burpees
-Rest 2:00 between sets-
Athletes Notes
Demo Videos
Russian Twists
Alternating Leg V-Up
Burpees
Modification Options
Complete Heel Taps in place of russian twists
Modified Alternating Leg V Ups or Seated Toe Taps
Modified Burpee or Elevated Up Down with Jump