Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 AMRAP
5 Dynamic Squats
10 Glute Bridge March
10 Shoulder Taps in Bear Crawl Position
5 Squat with Thoracic Rotation
Athletes Notes
Dynamic Squat Stretch
Glute Bridge March
Bear Crawl Alternating Shoulder Taps
Squat with Thoracic Rotation
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Shake and Bake (Time)
For Time
50 Front Squat (Dumbbell (2×50/35) or Backpack)
*every time you break, complete: 75 Double Unders OR 75 Penguin Hops
Athletes Notes
Score
This workout is scored on how quickly you complete the 50 front squats.
Workout Flow
Accumulate 50 Front Squats
–every break complete 75 double unders or 75 penguin hops
Demo Videos
Backpack Front Squat
Dumbbell Front Squats
Double Under
Penguin Hops
Scaling
For Time
35 Front Squat*
*every time you break, complete: 100 Single Unders OR 50 Penguin Hops
*Dumbbell (2×35/25 or lighter) or Backpack
Mayhem Mom Mods
For Time
50 Single DB Front Squat to Bench
*every time you break, complete 5 calories on Echo Bike
*Dumbbell (2×35 or lighter) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Core Finisher (Checkmark)
3 sets
:30/leg Copenhagen Plank
-rest :30-
:60 LOW AND SLOW Bear Crawl
-rest 2:00 b/t sets-
Athletes Notes
Score
This workout is scored on completion. Use the checkbox.
Workout Flow
0:00-:30
Copenhagen Plank – left side
:30-1:00
Copenhagen Plank – right side
1:00-1:30
Rest
1:30-2:30
Low and Slow Bear Crawl
2:30-4:30
Rest
4:30-5:00
Copenhagen Plank – left side
5:00-5:30
Copenhagen Plank – right side
5:30-6:00
Rest
6:00-7:00
Low and Slow Bear Crawl
7:00-9:00
Rest
9:00-9:30
Copenhagen Plank – left side
9:30-10:00
Copenhagen Plank – right side
10:00-10:30
Rest
10:30-11:30
Low and Slow Bear Crawl
Demo Videos
Full Copenhagen Plank
Half Copenhagen Plank
Low and Slow Bear Crawl
Scaling
3 sets
:20/leg Modified Copenhagen Plank or Bent Knee Forearm Side Plank
-rest :30-
:60 LOW AND SLOW Bear Crawl
-rest 2:00 b/t sets-
Mayhem Mom Mods
3 sets
:30/leg Modified Copenhagen Plank or Bent Knee Forearm Side Plank
-rest :30-
:60 LOW AND SLOW Bear Crawl or 10/side Deadbug
-rest 2:00 b/t sets-
Check out our Scaling and Substitution Movement Document Here! for more recommendations!