Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 AMRAP
5 Inchworm
10 Arm Circles
10 Glute Bridges
10 Scap Push Ups
10 Bodyweight Renegade Row
Athletes Notes
Inchworm to Hollow
Big Arm Circles
Glute Bridges
Scap Only Push Up
Bodyweight Renegade Row
()
Fools Gold (3 Rounds for distance)
3 sets
AMRAP 3:00
20 alt Gorilla Row
15 Deadlift
Max Distance Farmer Carry or dual backpack Standing March
-rest 2:00 between sets-
Dumbbell (2×50/35) or Dual Backpack*
Athletes Notes
Score
This workout is scored on the distance accumulated on the farmer carry/dual backpack march each set (in feet).
Workout Flow
0:00-3:00
20 alt Gorilla Row
15 Deadlift
Max Distance Farmer Carry or dual backpack Standing March in remaining time
3:00-5:00
Rest
5:00-8:00
20 alt Gorilla Row
15 Deadlift
Max Distance Farmer Carry or dual backpack Standing March in remaining time
8:00-10:00
Rest
10:00-13:00
20 alt Gorilla Row
15 Deadlift
Max Distance Farmer Carry or dual backpack Standing March in remaining time
Demo Videos
Dumbbell Gorilla Row
Backpack Gorilla Row
Dual Backpack Farmer Carry Walk
Dumbbell Farmer Carry
Scaling
3 sets
AMRAP 3
16 alt Gorilla Row
12 Deadlift
Max Distance Farmer Carry or dual backpack standing march
-rest 2:00 between sets-
Dumbbell (2×35/25) or Dual Backpack
Mayhem Mom Mods
3 sets
AMRAP 3
20 alt Gorilla Row
15 Deadlift
Max Dual DB March or dual backpack standing march
-rest 2:00 between sets-
Dumbbell (2×35) or Dual Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Glute Work (Time)
For Time
100 Weighted Glute Bridge*
*Dumbbell (1×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how quickly you accumulate 100 reps of weighted glute bridges.
Workout Flow
On a running clock:
Accumulate 100 Weighted Glute Bridge
Demo Videos
Dumbbell Glute Bridge
Backpack Glute Bridge
Scaling
For Time
80 Bodyweight Glute Bridges
Mayhem Mom Mods
For Time
100 Weighted Glute Bridge
Dumbbell (1×35) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!