Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00-7:00 AMRAP
:15 alternating 90/90 Hip Rotations
:15 Glute Bridge Hold
5 (per side) Deadbug
10 Shoulder Taps
2 (per side) Partial Turkish Get Up
Athletes Notes
90/90 Hip Rotations
Glute Bridges – hold at top for 15 seconds
Deadbug
Plank Shoulder Taps
Half Bodyweight Turkish Get Up – only to the point of hips up (roll to elbow, elbow to hand, hips up, return to floor)
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Asbury Park (Time)
For Time
30 alt Turkish Get Ups
*Dumbbell (1×50/35) or Bodyweight
Athletes Notes
Score
This workout is scored on how quickly you complete the Turkish get ups.
Workout Flow
Accumulate 30 Turkish Get Ups, alternating arms each rep.
Demo videos
Bodyweight Turkish Get Up
Dumbbell Turkish Get Up
Scaling
For Time
30 alt Turkish Get Ups
Dumbbell (1×35/25) or Bodyweight
Mayhem Mom Mods
For Time
30 alternating Modified Turkish Get Up for Pregnancy
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Core & Glutes (2 Rounds for reps)
4 sets
:45 Max Plank Shoulder Taps
:45 Max Glute Bridge Walkouts
1:30 rest
Athletes Notes
Score
This workout is scored on max reps for each movement.
Score #1 is total plank shoulder taps.
Score #2 is total glute bridge walkouts.
Workout Flow
0:00-:45 Max Plank Shoulder Taps
:45-1:30 Max Glute Bridge Walkouts
-1:30-3:00 Rest-
3:00-3:45 Max Plank Shoulder Taps
3:45-4:30 Max Glute Bridge Walkouts
-4:30-6:00 Rest-
6:00-6:45 Max Plank Shoulder Taps
6:45-7:30 Max Glute Bridge Walkouts
Demo Videos
Plank Shoulder Taps
Glute Bridge Walkout
Scaling
4 sets
:30 Max Plank Shoulder Taps
:30 Max Glute Bridge Walkouts
1:30 rest
Mayhem Mom Mods
4 sets
:45 Max Knee Plank Shoulder Taps
:45 Max Glute Bridge Walkouts
1:30 rest
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Successfully Completed Challenge (Checkmark)
Did you successfully complete all of the Ab Challenge workouts throughout the month? If so, log a “yes” below!