Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds
15 Slow Reverse Snow Angels
10 Prone IYTs (each)
10 Scap Only Push Ups
5 Pike Push Ups or Incline Push Ups
Athletes Notes
Reverse Snow Angels
Prone IYTs – complete 10 of the Is, 10 of the Ys and 10 of the Ts
Scap Only Push Up
Pike Push Up or Incline Push Ups
()
Strict Lynne (2 Rounds for reps)
Every 3 minutes x 5 sets
AMRAP Unbroken Bench Press*
AMRAP Unbroken Strict Pull Ups OR Bent Over Row*
*You have to start a set every 3 minutes. You may rest between movements as much as you want, as long as both are done in under 3 minutes.
*Dumbbell (2×50/35) OR Backpack
Athletes Notes
Score
This workout is scored on total reps of both bench press and strict pull up. There are two scores – one for total bench press, and one for total pull ups (or rows).
Workout Flow
In 0:00-3:00 window:
Max UNBROKEN Bench Press
Max UNBROKEN Strict Pull Up
In 3:00-6:00 window:
Max UNBROKEN Bench Press
Max UNBROKEN Strict Pull Up
In 6:00-9:00 window:
Max UNBROKEN Bench Press
Max UNBROKEN Strict Pull Up
In 9:00-12:00 window:
Max UNBROKEN Bench Press
Max UNBROKEN Strict Pull Up
In 12:00-15:00 window:
Max UNBROKEN Bench Press
Max UNBROKEN Strict Pull Up
Demo Videos
DB Bench Press
Backpack Bench Press – perform as floor press if needed
Strict Pull Up
Dumbbell Bent Over Row
Backpack Bent Over Row
Scaling
Every 3 minutes x 5 sets
AMRAP Unbroken Bench Press
AMRAP Unbroken Bent Over Row
You have to start a set every 3 minutes. You may rest between movements as much as you want, as long as both are done in under 3 minutes.
Dumbbell (2×35/25) OR Backpack
Mayhem Mom Mods
Every 3 minutes x 5 sets
AMRAP Unbroken Incline DB Bench
AMRAP Unbroken Bent Over Row
You have to start a set every 3 minutes. You may rest between movements as much as you want, as long as both are done in under 3 minutes.
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 13 (Checkmark)
3 Sets:
(40 seconds on / 20 seconds off)
-Plank
-Hollow Hold
-Handstand Hold OR Pike Hold OR Low Bear Crawl Hold
1 minute of rest between sets
Athletes Notes
Demo Videos
Plank
Hollow Hold ( Hollow Hold Scaling Options )
Handstand Hold – 3 variations ; Pike Hold ; Low Bear Crawl Hold (not-weighted)
Modification Options
Knee Plank
Boat Hold
Low Bear Crawl Hold (not-weighted)