Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00-7:00 AMRAP
:15 High Knees
:30 Arm Circles
5 (each side) Worlds Greatest Stretch
10 Air Squats
5 Inchworm to Push Up
Athletes Notes
High Knees
Big Arm Circles
World’s Greatest Stretch
Air Squats
Inchworm to Pushup
()
Born to Run (2 Rounds for reps)
2 Sets at consistent effort
In a 10-minute window
1000m Run
AMRAP in the time remaining:
20 Air Squats
10 Push Ups
-rest 5:00 between sets-
Athletes Notes
Score
This workout is scored on how many rounds and reps you complete in each AMRAP (not including the run buy-in).
1 round = 30 Reps.
Workout Flow
On a 10:00 clock:
1000m Run
then as many rounds+reps as possible of:
20 Air Squats
10 Push Ups
-rest 5:00-
On a 10:00 clock:
1000m Run
then as many rounds+reps as possible of:
20 Air Squats
10 Push Ups
Demo Videos
Air Squats
Push Ups
Scaling
2 Sets at consistent effort
In a 10-minute window
800m Run or 1000/800m Row
AMRAP in the time remaining:
15 Air Squats
10 Knee Push Up
-rest 5:00 between sets-
Mayhem Mom Mods
2 Sets at consistent effort
1250/1000m Row or 2500/2000m Bike Erg
AMRAP in the time remaining:
20 Air Squats
10 Knee Push Up
-rest 5:00 between sets-
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Born to Run: Non Running Option (2 Rounds for reps)
2 Sets at consistent effort
In a 10-minute window
5 rounds of (20 High Knees + 20 Jumping Jack + 20 Lateral Shuffle)
AMRAP in the time remaining:
20 Air Squats
10 Push Ups
-rest 5:00 between sets-
Athletes Notes
Score
This workout is scored on how many rounds and reps you can complete in each AMRAP (not including the buy-in of high knees + jumping jack + lateral shuffle).
Each round is 30 reps.
Workout Flow
On a 10:00 clock:
Complete 5 Rounds of (20 High Knees into 20 Jumping Jack into 20 Lateral Shuffle)
then as many rounds+reps as possible of:
20 Air Squats
10 Push Ups
-rest 5:00-
On a 10:00 clock:
Complete 5 Rounds of (20 High Knees into 20 Jumping Jack into 20 Lateral Shuffle)
then as many rounds+reps as possible of:
20 Air Squats
10 Push Ups
Demo Videos
High Knees
Jumping Jacks
Lateral Shuffle
Air Squats
Push Up
Scaling
2 Sets at consistent effort
In a 10-minute window
5 rounds of (20 High Knees + 20 Jumping Jack + 20 Lateral Shuffle)
AMRAP in the time remaining:
10 Air Squats
5 Knee Push Ups
-rest 5:00 between sets-
Mayhem Mom Mods
2 Sets at consistent effort
In a 10-minute window
5 rounds of (20 High Knees + 20 Jumping Jack + 20 Lateral Shuffle)
AMRAP in the time remaining:
20 Air Squat to Bench
10 Elevated Knee Push Ups
-rest 5:00 between sets-
Check out our Scaling and Substitution Movement Document Here! for more recommendations!