Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 Rounds
20 High Knees
20 Butt Kicks
10 Lateral Lunges
10 Bodyweight Good Mornings
5 Air Squats
then
3 Rounds
10 Glute Bridges
10 World’s Greatest Stretch
Athletes Notes
High Knees
Butt Kicks
Lateral Lunge
Bodyweight Good Morning
Air Squats
Glute Bridges
World’s Greatest Stretch
()
Dazed and Confused (9 Rounds for reps)
9 rounds for max reps
:20 Max Front Squat*
:10 rest
:20 Max Goblet Squat**
:10 rest
:20 Max Air Squat
:40 rest & write down reps
*Dumbbell (2×50/35) or Backpack
**Dumbbell (1×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how many squats you complete. Total up your reps for the three squats each round for your score per round. There are 9 scored rounds.
Workout Flow
0:00-0:20
Max Front Squats
0:20-0:30
rest
0:30-0:50
Max Goblet Squats
0:50-1:00
rest
1:00-1:20
Max Air Squats
1:20-2:00
Rest (log reps)
-Repeat for 9 total rounds (18:00)-
Demo Videos
Dumbbell Front Squats
Backpack Front Squat
Backpack Goblet Squat
Dumbbell Goblet Squat
Air Squats
Scaling
9 rounds for max reps
:20 Max Front Squat
:10 rest
:20 Max Goblet Squat
:10 rest
:20 Max Air Squat
:40 rest & write down reps
FS: Dumbbell (2×35/25 or lighter) or Backpack
Goblet: Dumbbell (1×35/25 or lighter) or Backpack
Mayhem Mom Mods
9 rounds for max reps
:20 Max Dumbbell Front Squats to Bench
:10 rest
:20 Max Goblet Squat
:10 rest
:20 Max Air Squat
:40 rest & write down reps
FS: Dumbbell (2×25 or lighter) or Backpack
Goblet: Dumbbell (1×25 or lighter) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Core Work (Checkmark)
3 sets
6/side Tempo Side Plank Hip Raises @3012
12 alt Plank Object Pull Through
-rest 1:00 b/t sets-
Athletes Notes
Score
This workout is scored on completion. Please use the checkbox.
Workout Flow
6 Tempo Side Plank Hip Raise LEFT
6 Tempo Side Plank Hip Raise RIGHT
12 Alt Plank Object Pull Through
rest 1:00
6 Tempo Side Plank Hip Raise LEFT
6 Tempo Side Plank Hip Raise RIGHT
12 Alt Plank Object Pull Through
rest 1:00
6 Tempo Side Plank Hip Raise LEFT
6 Tempo Side Plank Hip Raise RIGHT
12 Alt Plank Object Pull Through
Demo Videos
Tempo Side Plank Hip Raises
Plank Backpack Pull Through
Dumbbell Plank Pull Through
Scaling
3 sets
6/side Clamshell Side Plank Hip Thrust
12 alt Plank Object Pull Through
-rest 1:00 b/t sets-
Mayhem Mom Mods
3 sets
:30/side Bent Knee Forearm Side Plank
12 alt Modified Plank Pull Through
-rest 1:00 b/t sets-
Check out our Scaling and Substitution Movement Document Here! for more recommendations!