Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 rounds:
10 High Knees
10 Butt Kicks
5 Arm Circles
6/side Worlds Greatest Stretch
3 Push Up to Down Dog
Athletes Notes
High Knees
Butt Kicks
Big Arm Circles
World’s Greatest Stretch
Push Up to Downward Dog
()
Ricky Bobby (Time)
3 sets
400m Run
-into-
2 rounds
10 Strict Pull Ups or Bent Over Rows*
20 Push Ups
30 Bodyweight Walk Through Lunges
*Dumbbell(2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how quickly you complete all three sets.
Workout Flow
400m Run
10 strict pull ups or bent over rows
20 push ups
30 walk through lunges
10 strict pull ups or bent over rows
20 push ups
30 walk through lunges
400m Run
10 strict pull ups or bent over rows
20 push ups
30 walk through lunges
10 strict pull ups or bent over rows
20 push ups
30 walk through lunges
400m Run
10 strict pull ups or bent over rows
20 push ups
30 walk through lunges
10 strict pull ups or bent over rows
20 push ups
30 walk through lunges
Demo Videos
Strict Pull Up
Double Dumbbell Bent Over Row
Push Ups
Bodyweight Walk Through Lunge
Scaling
3 sets
400m Run
-into-
2 rounds
7 Strict Pull Ups or Bent Over Rows
15 Push Ups
20 Walk Through Lunges
*Dumbbell (2×35/25) or Backpack
Mayhem Mom Mods
3 sets
400m Row or 800m Bike
-into-
2 rounds
10 Bent Over Rows
20 Elevated Knee Push Ups
30 Walk Through Lunges
*Dumbbell (2×35 or lighter) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Ricky Bobby: Non-Running Option (Time)
3 sets
4 rounds: 10 Jumping Jacks and 10 Skater Jumps
-into-
2 rounds
10 Strict Pull Ups or Bent Over Rows*
20 Push Ups
30 Walk Through Lunges
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how quickly you complete all three sets.
Workout Flow
0:00-
4 rounds: 10 Jumping Jacks and 10 Skater Jumps
then
10 pull ups / bent over rows
20 push ups
30 walk through lunges
10 pull ups
20 push ups
30 walk through lunges
then
4 rounds: 10 Jumping Jacks and 10 Skater Jumps
then
10 pull ups / bent over rows
20 push ups
30 walk through lunges
10 pull ups
20 push ups
30 walk through lunges
then
4 rounds: 10 Jumping Jacks and 10 Skater Jumps
then
10 pull ups / bent over rows
20 push ups
30 walk through lunges
10 pull ups
20 push ups
30 walk through lunges
Demo Videos
Strict Pull Up
Double Dumbbell Bent Over Row
Push Ups
Bodyweight Walk Through Lunge
Scaling
3 sets
4 rounds: 10 Jumping Jacks and 10 Skater Jumps -into-
2 rounds
7 Pull Ups / Bent Over Rows*
15 Push Ups
20 Bodyweight Forward Lunges
*Dumbbell (2×35/25) or Backpack
Mayhem Mom Mods
3 sets
4 rounds: 10 Jumping Jacks and 10 Skater Jumps or 400m Row or 800m Bike
-into-
2 rounds
10 Bent Over Rows*
20 Elevated Knee Push Ups
30 Bodyweight Forward Lunges
*Dumbbell (2×35 or lighter) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!