Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 AMRAP
10 Inchworm
5 Plank to Downward Dog
10 Cat-Cow Stretch
10 Plank Shoulder Taps
15 second Hollow Hold
then 1–2 rounds of this “Primer”:
2 Wall Walks or 5 Pike Walk-ins
8 Alt Single Leg V-Ups
Athletes Notes
Inchworm to Hollow
Plank to Downward Dog
Cat Cow
Plank Shoulder Taps
Hollow Hold
Wall Walks Cues & Scaling
Pike Walk – Feet Elevated
Alternating Leg V Ups
()
Upper Body Strength (4 Rounds for weight)
4 sets
10/side Single Arm Staggered Stance Push Press*
-rest :60 b/t sets-
Dumbbell (1×50/35) or Backpack
Athletes Notes
Score
This workout is scored on the load you use for the push press.
Workout Flow
10/per side Single Arm Staggered Stance Push Press LEFT
10/per side Single Arm Staggered Stance Push Press RIGHT
-rest :60-
10/per side Single Arm Staggered Stance Push Press LEFT
10/per side Single Arm Staggered Stance Push Press RIGHT
-rest :60-
10/per side Single Arm Staggered Stance Push Press LEFT
10/per side Single Arm Staggered Stance Push Press RIGHT
-rest :60-
10/per side Single Arm Staggered Stance Push Pres LEFT
10/per side Single Arm Staggered Stance Push Press RIGHT
*NOTE: The arm holding the dumbbell will be the opposite side of the leg that is placed forward.
Demo Videos
Staggered Stance Single Arm Backpack Push Press
Staggered Stance Single Arm Dumbbell Push Presss
Scaling
4 sets
8/per side Single Arm Push Press
-rest :60 b/t sets-
Dumbbell (1×35/25 or lighter) or Backpack
Mayhem Mom Mods
4 sets
8/per side Single Arm Push Press
-rest :60 b/t sets-
Dumbbell (1×25 or lighter) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
The Wedding Planner (AMRAP – Rounds and Reps)
The Wedding Planner
10 minute AMRAP
3 Wall Walk or Pike Walk with Feet Elevated
18 Alt Single Leg V Up
Athletes Notes
Score
This workout is scored on many rounds and reps you complete in 10 minutes.
Workout Flow
On a 10:00 clock:
Complete as many rounds and reps as possible of
3 Wall Walk or Pike Walk with Feet Elevated
18 Alt Single Leg V Up
Demo Videos
Pike Walk – Feet Elevated
Wall Walk
Alternating Leg V Ups
Scaling
10 minute AMRAP
3 Seated Double Dumbbell Z Press
14 Modified Alternating Leg V Ups
Dumbbell (2×25/15)
Mayhem Mom Mods
10 minute AMRAP
3 Seated Double Dumbbell Z Press
18 Modified Alternating Leg V Ups
Dumbbell (2×15)
Check out our Scaling and Substitution Movement Document Here! for more recommendations!