Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 Rounds
10 Glute Bridge
10 Scap Push Up
10 Bodyweight Good Morning
10ft Bear Crawl Forward/Backward
10 Bird Dogs
Athletes Notes
Glute Bridges
Scap Only Push Up
Bodyweight Good Morning
Bear Crawl
Bird Dog
()
Strength (Checkmark)
3 sets:
8-10/arm Single Arm Dumbbell Row (1×50/35) OR 3 Point Backpack Row
-rest 2:00 b/t sets-
Athletes Notes
Score
This workout is scored on completion. Use the checkbox.
Workout Flow
8-10/arm Single Arm Dumbbell Row – LEFT
8-10/arm Single Arm Dumbbell Row – RIGHT
-rest 2:00-
8-10/arm Single Arm Dumbbell Row – LEFT
8-10/arm Single Arm Dumbbell Row – RIGHT
-rest 2:00-
8-10/arm Single Arm Dumbbell Row – LEFT
8-10/arm Single Arm Dumbbell Row – RIGHT
Demo videos
Single Arm Dumbbell Row
3-point Single Arm Backpack Row
Scaling
3 sets:
6-8/arm Single Arm Dumbbell Row (1×35/25) OR 3 Point Backpack Row
-rest 2:00 b/t sets-
Mayhem Mom Mods
3 sets:
8-10/arm Single Arm Dumbbell Row (1×35) OR 3 Point Backpack Row
-rest 2:00 b/t sets-
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
E Street Band (Time)
* 21 * 15 * 9 *
Burpee Deadlift
–Every * is a 90ft Farmer Carry–
**Dumbbells (2×50/35) OR Dual Backpack
Athletes Notes
Score
This workout is scored on how quickly you complete the required work.
Workout Flow
90ft Farmer Carry
21 Burpee Deadlift
90ft Farmer Carry
15 Burpee Deadlift
90ft Farmer Carry
9 Burpee Deadlift
90ft Farmer Carry
Demo Videos
Burpee Dumbbell Deadlift
Burpee Backpack Deadlift
Dual Backpack Farmer Carry
Double Dumbbell Farmer Carry
Scaling
— * 21 * 15 * 9 *
Burpee Deadlift
–Every * is 30 Double Dumbbell Farmer’s Carry Marches —
–Dumbbell (2×35/25 or lighter) OR Dual Backpack
Mayhem Mom Mods
— * 21 * 15 * 9 *
Modified Burpee Dumbbell Deadlift
–Every * is a 90ft Farmer Carry–
–Dumbbell (2×35 or lighter) OR Dual Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
April Ab Challenge – Day 22 (Time)
For Time:
50 Russian Twists (L+R=1)
40 Plank Knee to Elbow (total)
30 Hollow Rocks
20 Plank Jacks
Athletes Notes
Demo Videos
Russian Twists
Plank Knee to Elbow
Hollow Rocks
Plank Jack
Modification Options
Complete Heel Taps in place of russian twists
Modified Plank Knee to Elbow
Check out the scale progressions of Hollow Rocks for potential modification options
Elevated Plank Jack