Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
4:00 AMRAP
5/side Calf Stretch
:15/side Hamstring Stretch
3/side World’s Greatest Stretch
:30 Line Hops
Athletes Notes
Alternating Calf Stretch
Elevated Standing Hamstring Stretch
World’s Greatest Stretch
Line Hops
()
Iron Butterfly (3 Rounds for time)
Each For Time
60 Air Squats
2 Mini Complex
30 V Ups
2 Mini Complex
-rest 3:00-
50 Air Squats
2 Mini Complex
25 V Ups
2 Mini Complex
-rest 3:00-
40 Air Squats
2 Mini Complex
20 V Ups
2 Mini Complex
*Mini Complex:
9 Deadlift into 6 Hang Power Clean into 3 Shoulder to Overhead (2×50/35 or Backpack)
Athletes Notes
Score
This workout is scored on how quickly you complete each of the sets. There are three scores.
Workout Flow
At 3,2,1:
60 Air Squats
2 Mini Complex
30 V Ups
2 Mini Complex
-rest 3:00-
50 Air Squats
2 Mini Complex
25 V Ups
2 Mini Complex
-rest 3:00-
40 Air Squats
2 Mini Complex
20 V Ups
2 Mini Complex
Each Mini Complex should be completed unbroken (i.e. without setting the weights or backpack down).
Demo Videos
Air Squats
V-Ups
Deadlift
Backpack Deadlift
Hang Power Clean
Backpack Hang Power Clean
Shoulder to Overhead
Backpack Push Jerk
Scaling
Each For Time
50 Air Squats
2 Mini Complex
20 V Ups
2 Mini Complex
-rest 3:00-
40 Air Squats
2 Mini Complex
15 V Ups
2 Mini Complex
-rest 3:00-
30 Air Squats
2 Mini Complex
10 V Ups
2 Mini Complex
(Dumbbell 2×35/25) or Backpack
Mayhem Mom Mods
Each For Time
60 Air Squats
2 Mini Complex
30 Modified Tuck Ups
2 Mini Complex
-rest 3:00-
50 Air Squats
2 Mini Complex
25 Modified Tuck Ups
2 Mini Complex
-rest 3:00-
40 Air Squats
2 Mini Complex
20 Modified Tuck Ups
2 Mini Complex
(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 14 (Time)
For Time:
100 L-Crunches
75 Heel Taps (L+R=1)
50 Feet Anchored Sit Ups
25 Tuck Ups
Athletes Notes
Demo Videos
L Crunches
Heel Taps (L+R=1)
Feet Anchored Sit Ups
Tuck Ups ( scale to Modified Tuck Ups if needed)
Modification Options
Modified L-Crunch
No modification for heel taps
Quarter Sit Ups or
Pelvic Tilts – these are especially good for women who are experiencing coning
Modified Tuck Ups OR Complete Modified Flutter Kick for tuck ups