Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 Rounds:
6 (per side) Lateral Lunges
10 Glute Bridge March
5 (per side) Side Plank Reach
5 (per side) Bird Dogs
Athletes Notes
Lateral Lunge
Glute Bridge March
Side Plank Reach
Bird.Dog
()
Thunder Road (Checkmark)
For Time
Accumulate 2:00/arm in a Side Star Plank
*every time you break complete: 15 V-Ups
Athletes Notes
Score
This workout is scored on completion.
Workout Flow
Accumulate 2:00 of a Side Star Plank – right side
-do 15 V ups at every break-
Accumulate 2:00 Side Star Plank – left side
-do 15 V ups at every break-
Demo Videos
Star Plank
V-ups
Scaling
Accumulate 2:00/arm in a Modified Star Plank
–every time you break complete: 15 Tuck Ups
Mayhem Mom Mods
Accumulate 2:00/arm in a Modified Star Plank
–every time you break complete: 15 Tuck Ups
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Strength (2 Rounds for reps)
2 sets:
:30 Split Squat Hold*
right into:
Max reps Split Squat*
-rest 1:30 and repeat on the other leg-
*Dumbbell (2×50/35) or Goblet Hold Backpack
Athletes Notes
Score
This workout is scored on how many reps you complete on each side.
Score #1 is total reps on the left, and score #2 is total reps on the right.
Workout Flow
:30 Split Squat Hold – left leg
right into:
Max reps Split Squat – left leg
-rest 1:30-
:30 Split Squat Hold – right leg
right into:
Max reps Split Squat – right leg
-rest 1:30-
:30 Split Squat Hold – left leg
right into:
Max reps Split Squat – left leg
-rest 1:30-
:30 Split Squat Hold – right leg
right into:
Max reps Split Squat – right leg
Demo Videos
Backpack Split Squat
Dumbbell Split Squat
Scaling
2 sets:
:20 Bodyweight Split Squat Hold
right into:
Max reps Split Squat
-rest 1:30 and repeat on the other leg-
Mayhem Mom Mods
2 sets:
:20 Bodyweight Split Squat Hold
right into:
Max reps Split Squat
-rest 1:30 and repeat on the other leg-
Check out our Scaling and Substitution Movement Document Here! for more recommendations!