Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00-7:00 AMRAP
:30 Jumping Jacks
5 Inchworm to Push Up
10 Shoulder Taps
6 Worlds Greatest Stretch
:30 Wall Angels
Athletes Notes
Jumping Jacks
Inchworm to Pushup
Plank Shoulder Taps
World’s Greatest Stretch
Wall Angels
()
Grand Budapest Hotel (AMRAP – Rounds and Reps)
20 minute AMRAP
15 minutes at sustainable pace + 5 minute SPRINT to the finish
5 Push Press*
5 Box Jumps or Step Ups (24/20)
10 Deadlift
15 Air Squat
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how many rounds + reps you complete in 20 minutes. 1 round = 35 reps.
Workout Flow
On a 20:00 clock:
Complete as many rounds and reps as possible of
5 Push Press
5 Box Jump or Box Step Up
10 Deadlift
15 Air Squat
Minutes 0-15:00 should be at a sustainable pace. From minute 15:00 until 20:00, increase the pace to a sprint finish!
Demo Videos
Double Dumbbell Push Press
Backpack Push Press
Box Jump
Box Step Up
Dumbbell Deadlift
Backpack Deadlift
Air Squats
Scaling
20 minute AMRAP
17 minutes at sustainable pace + 3 minute SPRINT to the finish
5 Push Press
5 Box Step Ups
10 Deadlift
15 Air Squat
Dumbbell (2×35/25 or lighter) or Backpack
Mayhem Mom Mods
20 minute AMRAP
15 minutes at sustainable pace + 5 minute SPRINT to the finish
5 Push Press
5 Box Step Ups
10 Deadlift
15 Air Squat
Dumbbell (2×35 or lighter) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!