Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
7:00 AMRAP
10 Knee Hug to Lateral Lunge
10 Glute March
5 Wall Angel
20 Hollow Body Hold Flutter Kicks
5 Squat to Calf Raise
Athletes Notes
Knee Hug to Lateral Lunge
Glute Bridge March
Wall Angels
Flutter Kicks
Squat to Calf Raise
()
Strength (6 Rounds for reps)
3 sets:
Max TEMPO Left Leg Goblet* Bulgarian Split Squat @40X1
-rest :30-
Max TEMPO Right Leg Goblet* Bulgarian Split Squat @40X1
-rest :30-
Max Weighted Wall Sit*
-rest 3:00-
*Dumbbell (1×50/35) or Backpack
*Score Wall Sit in the Notes
Athletes Notes
Score
This workout is scored on max reps for each of the Goblet Split Squats. Score the Wall Sit time in the notes.
Workout Flow
Max TEMPO Left Leg Goblet Bulgarian Split Squat @40X1
-rest :30-
Max TEMPO Right Leg Goblet Bulgarian Split Squat @40X1
-rest :30-
Max Weighted Wall Sit
-rest 3:00-
Max TEMPO Left Leg Goblet Bulgarian Split Squat @40X1
-rest :30-
Max TEMPO Right Leg Goblet Bulgarian Split Squat @40X1
-rest :30-
Max Weighted Wall Sit
-rest 3:00-
Max TEMPO Left Leg Goblet Bulgarian Split Squat @40X1
-rest :30-
Max TEMPO Right Leg Goblet Bulgarian Split Squat @40X1
-rest :30-
Max Weighted Wall Sit
Demo Videos
Tempo Goblet Bulgarian Split Squat
Backpack Goblet Wall Sit
Dumbbell Goblet Wall Sit
Scaling
3 sets:
Max TEMPO Left Leg Bodyweight Bulgarian Split Squat @40X1
-rest :30-
Max TEMPO Right Leg Bodyweight Bulgarian Split Squat @40X1
-rest :30-
Max Weighted Wall Sit (Dumbbell (1×35/25 or lighter) or Backpack)
-rest 3:00-
Mayhem Mom Mods
3 sets:
Max TEMPO Left Leg Goblet* Bulgarian Split Squat @40X1
-rest :30-
Max TEMPO Right Leg Goblet* Bulgarian Split Squat @40X1
-rest :30-
Max Weighted Wall Sit*
-rest 3:00-
*Dumbbell (1×25) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Core Finisher (AMRAP – Rounds and Reps)
7 minute AMRAP
7 V Up
14 Alt Russian Twist
28 Alt Mountain Climbers
Athletes Notes
Score
This workout is scored on how many rounds and reps you complete during the 7 minutes of work. 1 round is 7 V Ups + 14 alt Russian Twists + 28 Mountain Climbers (49 reps/round).
Workout Flow
On a 7:00 clock, complete as many rounds and reps as possible of:
7 V Up
14 Alt Russian Twist
28 Alt Mountain Climbers
Demo Videos
V Ups
Russian Twists
Mountain Climber
Scaling
7 minute AMRAP
7 Tuck Ups
14 Modified Russian Twists
28 Modified Mountain Climber
Mayhem Mom Mods
7 minute AMRAP
7 Modified Tuck Ups
14 Modified Russian Twists
28 Elevated Mountain Climbers
Check out our Scaling and Substitution Movement Document Here! for more recommendations!