Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 Rounds
10 Leg Swings
10 Air Squats
5/side Samson Lunge
10 Tuck Jumps
Athletes Notes
Front to Back Leg Swings
Air Squats
Samson Lunge
Tuck Jump
()
NASCAR (Time)
10 Rounds @ consistent effort
10 Box Jumps or Step Ups (24/20) OR 5 Broad Jump
10 Alt DB Snatch (1×50/35) OR 10 Backpack Ground to Overhead
200m Run
Athletes Notes
Score
This workout is scored on how quickly you complete all 10 rounds.
Workout Flow
Repeat the following sequence 10 times through with no rest:
10 Box Jump OR 5 Broad Jump
10 Alternating DB Snatch or Backpack Ground to OH
200m Run
Demo Videos
Box Jump
Box Step Up
Broad Jump
Dumbbell Snatch
Backpack Ground to Overhead
Scaling
10 Rounds @ consistent effort
10 Box Step Ups (24/20) OR 5 Broad Jump
8 Alt DB Snatch (1×35/25 or lighter) OR 8 Backpack Ground to Overhead
200m Run or 400m C2 Bike Erg
Mayhem Mom Mods
10 Rounds @ consistent effort
10 alternating Reverse Lunge to High Knee
5/arm Single Dumbbell Hang Snatch (1×25) OR 10 Backpack Ground to Overhead
200m Run or 400m C2 Bike Erg or 200m Row
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
NASCAR: Non-Running Option (Time)
10 Rounds @ consistent effort
10 Box Jump/Step Ups (24/20) OR 5 Broad Jump
10 Alt DB Snatch (1×50/35) OR 10 Backpack Ground to Overhead
20 High Knee to Lateral Shuffle
Athletes Notes
Score
This workout is scored on how quickly you complete all 10 rounds.
Workout Flow
Repeat the following sequence 10 times through with no rest:
10 Box Jump OR 5 Broad Jump
10 Alternating DB Snatch OR Backpack Ground to Overhead
20 High Knee to Lateral Shuffle
Demo Videos
Box Jump
Box Step Up
Broad Jump
Dumbbell Snatch
Backpack Ground to Overhead
High Knees to Lateral Shuffle
Scaling
10 Rounds @ consistent effort
10 Step Ups (24/20) OR 5 Broad Jump
8 Alt DB Snatch (1×35/25 or lighter) OR 8 Backpack Ground to Overhead
20 High Knee to Lateral Shuffle or 400m C2 Bike Erg
Mayhem Mom Mods
10 Rounds @ consistent effort
10 alternating Reverse Lunge to High Knee
5/side Single Dumbbell Hang Snatch (1×25) OR 10 Backpack Ground to Overhead
20 High Knee to Lateral Shuffle or 400m C2 Bike Erg or 200m Row
Check out our Scaling and Substitution Movement Document Here! for more recommendations!