Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 Rounds
:30 High Knees
5 World’s Greatest Stretch
:15 Lateral Hops
10 Air Squat to Calf Raise
3 Downward Dog to Upward Dog
Athletes Notes
High Knees
World’s Greatest Stretch
Line Hops
Squat to Calf Raise
Downward Dog to Upward Dog Transition
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Moonrise Kingdom (Time)
“Death By”
EMOM for as long as possible
Minute 1: 5 Shuttle Run
Minute 2: 2-4-6-8… Clean & Jerk*
Minute 3: 2-4-6-8… Lateral Burpee over Line
Shuttle Runs stay at 5 reps; C&J and Burpee go up by 2 reps each round.
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how many minutes you can complete. Score any reps in minutes in the notes.
Workout Flow
0:00-1:00: 5 Shuttle Run
1:00-2:00: 2 Clean & Jerk
2:00-3:00: 2 Lateral Burpee Over Line
3:00-4:00: 5 Shuttle Run
4:00-5:00: 4 Clean & Jerk
5:00-6:00: 4 Lateral Burpee Over Line
6:00-7:00: 5 Shuttle Run
7:00-8:00: 6 Clean & Jerk
8:00-9:00: 6 Lateral Burpee Over Line
etc. until failure to complete the amount of reps in a given minute.
Demo Videos
Shuttle Run
Double Dumbbell Clean and Jerk
Backpack Clean and Jerk
Lateral Burpee over the Line
Scaling
“Death By”
EMOM for as long as possible
Minute 1: 3 Shuttle Run or :30 High Knees to Lateral Shuffle
Minute 2: 1-3-5-7-9… Clean & Jerk
Minute 3: 1-3-5-7-9… Lateral Burpee over Line
Shuttle Runs stay at 5 reps. C&J and Burpee go up by 2 reps each round.
Dumbbell (2×35/25 or lighter) or Backpack
Mayhem Mom Mods
“Death By”
EMOM for as long as possible
Minute 1: 5 Shuttle Run or :45 High Knees to Lateral Shuffle
Minute 2: 2-4-6-8… Clean & Jerk
Minute 3: 2-4-6-8… No Push Up Burpee
Shuttle Runs stay at 5 reps. C&J and Burpee go up by 2 reps each round.
Dumbbell (2×35 or lighter) or Backpack Clean & Jerk
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
April Ab Challenge – Day 19 (Time)
For Time:
60 V-Ups
30 Bicycle Kicks (L+R=1)
15 Leg Lifts
Athletes Notes
Demo Videos
V-Up
scale these to Tuck Ups or Modified Tuck Ups
Bicycle Kick
Leg Lifts
Modification Options
Tuck Ups or Modified Tuck Ups
Modified Bicycle Kick
Complete Modified Flutter Kick in place of leg lifts.