Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 rounds
8 Cat Cow
10 Bodyweight Good Mornings
10 Reverse Lunge with Twist
:15 Hollow Body Hold
Athletes Notes
Cat Cow
Bodyweight Good Morning
Reverse Lunge with Twist
Hollow Hold
()
Wonderbread (Checkmark)
EMOM x 16
minute 1: 8 Strict Chin Up OR 12 Supinated Bent Over Row*
minute 2: 10/leg Single Leg Hip Thrust**
minute 3: 15 Hammer Cheat Curls* OR 20 Crush Grip Backpack Curls
minute 4: Rest
*Double Dumbbell (2×50/35) or Backpack
**Single Dumbbell (1×50/35) or Backpack
Athletes Notes
Score
This workout is scored on completion. Please use the checkbox.
Workout Flow
0:00-1:00: 8 Strict Chin Up OR 12 Supinated Bent Over Row
1:00-2:00: 10 Single Leg Hip Thrust on the left leg + 10 Single Leg Hip Thrust on the right leg
2:00-3:00: 15 Hammer Cheat Curls OR 20 Crush Grip Backpack Curls
3:00-4:00: Rest
4:00-5:00: 8 Strict Chin Up OR 12 Supinated Bent Over Row
5:00-6:00: 10 Single Leg Hip Thrust on the left leg + 10 Single Leg Hip Thrust on the right leg
6:00-7:00: 15 Hammer Cheat Curls OR 20 Crush Grip Backpack Curls
7:00-8:00: Rest
8:00-9:00: 8 Strict Chin Up OR 12 Supinated Bent Over Row
9:00-10:00: 10 Single Leg Hip Thrust on the left leg + 10 Single Leg Hip Thrust on the right leg
10:00-11:00: 15 Hammer Cheat Curls OR 20 Crush Grip Backpack Curls
11:00-12:00: Rest
12:00-13:00: 8 Strict Chin Up OR 12 Supinated Bent Over Row
13:00-14:00: 10 Single Leg Hip Thrust on the left leg + 10 Single Leg Hip Thrust on the right leg
14:00-15:00: 15 Hammer Cheat Curls OR 20 Crush Grip Backpack Curls
15:00-16:00: Rest
Demo Videos
Chin Ups
Dumbbell Single Leg Hip Thrusts
Single Leg Backpack Hip Thrust
Double Dumbbell Hammer Cheat Curls
Crush Grip Backpack Curls
Scaling
EMOM x 16
minute 1: 6 Supinated Bent Over Row*
minute 2: 10 Single Leg Hip Thrusts – Bodyweight
minute 3: 12 Double Dumbbell Hammer Curls OR 15 Crush Grip Backpack Curls
minute 4: Rest
*Dumbbell (2×35/25 or lighter) or Backpack
Mayhem Mom Mods
EMOM x 16
minute 1: 12 Supinated Bent Over Row*
minute 2: 10 Dumbbell Glute Bridge (1×35 or lighter) or Backpack
minute 3: 15 Hammer Cheat Curls OR 20 Crush Grip Backpack Curls
minute 4: Rest
*Dumbbell (2×35 or lighter) or Backpack