Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 AMRAP
:30 Arm Circles
5 Scap Pull Ups
:10 Hollow Rocks
10 Supermans
10 Glute Bridge March
Athletes Notes
Big Arm Circles
Scap Pull Ups
Hollow Rocks
Supermans
Glute Bridge March
()
The Boss (3 Rounds for reps)
3 rounds
4 Strict Pull Up or 6 Crush Grip Floor Pull Over*
4 Double DB Snatch (2×50/35) or Backpack Ground to Overhead
-rest 3 minutes-
2 Rounds
6 Strict Pull Up or 9 Crush Grip Floor Pull Over*
6 Double DB Snatch (2×50/35) or Backpack Ground to Overhead
-rest 3 minutes-
1 Round
12 Strict Pull Up or 18 Crush Grip Floor Pull Over*
12 Double DB Snatch (2×50/35) or Backpack Ground to Overhead
*Dumbbell (1×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how quickly you complete each set.
Workout Flow
4 Strict Pull Up or 6 Crush Grip Floor Pull Over
4 Double DB Snatch or Backpack G2OH
4 Strict Pull Up or 6 Crush Grip Floor Pull Over
4 Double DB Snatch or Backpack G2OH
4 Strict Pull Up or 6 Crush Grip Floor Pull Over
4 Double DB Snatch or Backpack G2OH
-rest 3:00-
6 Strict Pull Up or 9 Crush Grip Floor Pull Over
6 Double DB Snatch or Backpack G2OH
6 Strict Pull Up or 9 Crush Grip Floor Pull Over
6 Double DB Snatch or Backpack G2OH
-rest 3:00-
12 Strict Pull Up or 18 Crush Grip Floor Pull Over
12 Double DB Snatch or Backpack G2OH
Demo Videos
Strict Pull Up
Dumbbell Crush Grip Floor Pull Over
Backpack Crush Grip Floor Pull Over
Double Dumbbell Snatch
Backpack Ground to Overhead
Scaling
3 Rounds:
2 Jumping Pull Up or 4 Dumbbell Crush Grip Floor Pull Overs (1×35/20) or 4 Double Dumbbell Bent Over Row (2×35/20)
4 Dumbbell Snatch (1×35/20) or Backpack G2OH
-rest 3 minutes-
2 Rounds:
4 Jumping Pull Up or 6 Dumbbell Crush Grip Floor Pull Overs or 6 Double Dumbbell Bent Over Row
6 Dumbbell Snatch or Backpack G2OH
-rest 3 minutes-
1 Round:
8 Jumping Pull Up or 10 Dumbbell Crush Grip Floor Pull Overs or 10 Double Dumbbell Bent Over Row
12 Dumbbell Snatch or Backpack G2OH
Mayhem Mom Mods
3 rounds
6 Crush Grip Floor Pull Over
4 Double Dumbbell Hang Snatch or Elevated DB Hang Snatch or Backpack Ground to Overhead
-rest 3 minutes-
2 Rounds
9 Crush Grip Floor Pull Over
6 Double Dumbbell Hang Snatch or Elevated DB Hang Snatch or Backpack Ground to Overhead
-rest 3 minutes-
1 Round
18 Crush Grip Floor Pull Over
12 Double Dumbbell Hang Snatch or Elevated DB Hang Snatch or Backpack Ground to Overhead
Dumbbell (1×35 or lighter) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!