Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
7:00 AMRAP
:20 Deep Squat Hold
10 Glute Bridge March
10 Dynamic Squats
6 Squat Rotations
Athletes Notes
Elevated Squat Hold
Glute Bridge March
Dynamic Squat Stretch
Squat with Thoracic Rotation
()
Asteroid City (AMRAP – Reps)
(A) Max Tempo Front Squat @ 31X1
-rest 3 minutes-
(B) For Time
Front Squat total reps from part (A) without tempo
*Dumbbell (2×50/35) or Backpack
*Score reps from part A. Log time for part B in notes.
Athletes Notes
Score
This workout is scored on your max set of tempo front squats in part A.
In the notes, record how quickly you complete the same number of reps in part B.
Workout Flow
Perform Max Reps Tempo Front Squat (31X1)
-rest 3:00-
Accumulate total reps from part A (without tempo)
Demo Videos
Tempo Front Squat
Backpack Front Squat
Scaling
(A) Max Tempo Front Squat @ 31X1
-rest 3 minutes-
(B) For Time
Front Squat total reps from part (A) without tempo
Dumbbell (2×35/25 or lighter) or Backpack
Mayhem Mom Mods
(A) Max Tempo Dumbbell Front Squats to Bench @ 31X1
-rest 3 minutes-
(B) For Time
Dumbbell Front Squats to Bench total reps from part (A) without tempo
Dumbbell (2×35 or lighter) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Core & Glutes (5 Rounds for time)
Max hold
Front Leaning Plank – shoulders in front of hands
-rest as needed-
Max hold/leg
Single Leg Glute Bridge Hold
-rest as needed-
Max hold/arm
Forearm Side Plank
*Cap each hold at :90
Athletes Notes
Score
This workout is scored on how long you hold each of the movements. The cap for each movement is 90 seconds.
Workout Flow
Max hold Front Leaning Plank
-rest as needed-
Max hold Single Leg Glute Bridge on LEFT leg
-rest as needed-
Max hold Single Leg Glute Bridge on RIGHT leg
-rest as needed-
Max hold Forearm Side Plank on LEFT arm
-rest as needed-
Max hold Forearm Side Plank on RIGHT arm
Demo Videos
Front Leaning Plank – shoulders in front of hands
Single Leg Glute Bridge Hold
Forearm Side Plank
Scaling
Max hold
High Plank Hold
-rest as needed-
Max hold/leg
Single Leg Glute Bridge Hold
-rest as needed-
Max hold/arm
Modified Side Plank
cap each hold at :90
Mayhem Mom Mods
Max hold
Boat Hold
-rest as needed-
Max hold/leg
Single Leg Glute Bridge Hold
-rest as needed-
Max hold/arm
Modified Side Plank
cap each hold at :90
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
April Ab Challenge – Day 20 (6 Rounds for reps)
2 Sets:
1:00 Max Alternating Leg V-ups
1:00 Max Alternating Plank Walks (aka “Plank Up Down”)
1:00 Max Leg Lifts
1:00: Rest
Athletes Notes
Demo Videos
Alternating V-Ups
Alternating Plank Walk – this video shows it being done all on the same arm. Switch arms every rep.
Leg Lifts
Modification Options
Modified Alternating Leg V Ups or Seated Toe Taps
Alternating Plank Walk – complete these on an elevated surface OR on your knees if needed!
Complete Modified Flutter Kick in place of the leg lifts