Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 Rounds:
10 Jumping Jacks
5 Inchworms to Push Up
10 Air Squats
10 Scap Pull Ups (if you have a bar) (or 15 Supermans on the floor)
10 Glute Bridges
10 Reverse Lunges (5/side)
10 Deadbugs
Athletes Notes
Jumping Jacks
Inchworm to Pushup
Air Squats
Scap Pull Ups
Supermans
Glute Bridges
Reverse Lunge
Deadbug
()
McConaughey (Time)
For Time
10-8-6-4-2
Burpee Chest to Bar Pull Up (strict, no kipping)
OR Burpee Bent Over Row*
6-12-18-24-30
alt Death March*
Dumbbell (2×50/35) or Backpack*
Bent Over Row: 1 burpee + 2 rows = 1 rep
Athletes Notes
Score
This workout is scored on how long it takes you to complete all the work.
Workout Flow
10 Burpee Chest to Bar
6 alt Death March
8 Burpee Chest to Bar
12 alt Death March
6 Burpee Chest to Bar
18 alt Death March
4 Burpee Chest to Bar
24 alt Death March
2 Burpee Chest to Bar
30 alt Death March
Demo Videos
Burpee Chest to Bar Pull Up No Kipping
Burpee Double Dumbbell Bent Over Row
Burpee Backpack Bent Over Row
Double Dumbbell Death March
Scaling
For Time
10-8-6-4-2
Kneeling Bodyweight Renegade Row
6-12-18-24-30
Alt Bodyweight Walk Through Lunge
Mayhem Mom Mods
For Time
10-8-6-4-2
Modified Burpee Bent Over Row
6-12-18-24-30
Alt Bodyweight Walk Through Lunge
Dumbbell (2×25 or lighter) or Backpack
Bent Over Row: 1 burpee + 2 rows = 1 rep
Check out our Scaling and Substitution Movement Document Here! for more recommendations!