Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 Rounds
:30 No Jump Rope Jump
10 Wrist Stretch
5 Inchworm to Push Up
10 Glute Bridge Reach
10 Air Squat
10 Plank Shoulder Taps
Athletes Notes
No Jump Rope Jump
Wrist Stretches
Inchworm to Push Up
Heel Taps (aka Glute Bridge Reach)
Air Squats
Plank Shoulder Taps
()
Glory Days (2 Rounds for time)
2 Sets For Time
15 Wall Walks or Elevated Pike Walks
45 Goblet Squats (1×50/35) or Backpack Squat
150 Double Unders/Out and Ins
-rest 5:00 between sets-
Athletes Notes
Score
This workout is scored on how long it takes you to complete each set. There are two scores. Rest time is not included.
Workout Flow
15 Wall Walks or Elevated Pike Walks
45 Goblet Squats or Backpack Squats
150 Double Unders/Out and Ins
-rest 5:00-
15 Wall Walks or Elevated Pike Walks
45 Goblet Squats or Backpack Squats
150 Double Unders/Out and Ins
Demo Videos
Wall Walk
Pike Walk – Feet Elevated
Backpack Goblet Squat
Dumbbell Goblet Squat
Out and Ins
Double Under
Scaling
2 Sets for TIme:
8/8 Double DB Strict Press alternating with One DB Overhead
30 Goblet Squats (1×35/25 or lighter) or Backpack Squats
100 Out and Ins
-rest 5:00 between sets-
Mayhem Mom Mods
2 Sets for Time
8/8 Double DB Strict Press alternating with One DB Overhead
45 Goblet Squats (1×35) or Backpack Squats
:90 Row or Bike Erg
-rest 5:00 between sets-
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
April Ab Challenge – Day 21 (Checkmark)
3 Sets (9 minutes total):
:40 Side Plank – Left
:20 rest
:40 Side Plank – Right
:20 rest
:40 Plank
:20 rest
No additional rest between sets
Athletes Notes
Demo Videos
Side Plank
Plank
Modification Options
Knee Side Plank OR Full Side Plank with ankles crossed
Knee Plank