Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds
30 seconds Jog in Place
15 seconds Lateral Shuffle
15 Air Squat
then
2 rounds
10 Air Squat + Reach
10 Alternating Samson Stretch Lunge
Athletes Notes
Skipping in Place
Lateral Shuffle
Air Squats
Squat to Overhead Reach
Samson Lunge
()
Failure to Launch (4 Rounds for reps)
3-3-3-4 Intervals
400m Run
AMRAP Burpee Box Jump Ups (24/20) or Burpee Broad Jump in the time remaining
-rest 1:00 between intervals-
Athletes Notes
Score
This workout is scored on how many Burpee Box Jump Ups or Burpee Broad Jump are completed in each interval.
Workout Flow
0:00-3:00
400m Run
MAX Burpee Box Jump Ups or Burpee Broad Jump in the time remaining
3:00-4:00
Rest
4:00-7:00
400m Run
MAX Burpee Box Jump Ups or Burpee Broad Jump in the time remaining
7:00-8:00
Rest
8:00-11:00
400m Run
MAX Burpee Box Jump Ups or Burpee Broad Jump in the time remaining
11:00-12:00
Rest
12:00-16:00
400m Run
MAX Burpee Box Jump Ups or Burpee Broad Jump in the time remaining
Demo Videos
Burpee Box Jump
Burpee Box Step Up
Burpee Broad Jump
Scaling
3-3-3-4 Intervals
300m Run
AMRAP Burpee Box Step Ups (24/20) or Burpee Broad Jump in the time remaining
-rest 1:00 between intervals-
Mayhem Mom Mods
3-3-3-4 Intervals
400m Run or 800m C2 Bike Erg or or 400m Row
AMRAP Modified Burpee – bench elevated with knee drive
-rest 1:00 between intervals-
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Failure to Launch: No Run Option (4 Rounds for reps)
3-3-3-4 Intervals
50 High Knee to Lateral Shuffle
AMRAP Burpee Box Jump Step Down (24/20) or Burpee Broad Jump
-rest 1:00 between intervals-
Athletes Notes
Score
This workout is scored on how many Burpee Box Jump Ups or Burpee Broad Jump are completed in each interval.
Workout Flow
0:00-3:00
50 High Knee to Lateral Shuffle
MAX Burpee Box Jump Ups or Burpee Broad Jump in the time remaining
3:00-4:00
Rest
4:00-7:00
50 High Knee to Lateral Shuffle
MAX Burpee Box Jump Ups or Burpee Broad Jump in the time remaining
7:00-8:00
Rest
8:00-11:00
50 High Knee to Lateral Shuffle
MAX Burpee Box Jump Ups or Burpee Broad Jump in the time remaining
11:00-12:00
Rest
12:00-16:00
50 High Knee to Lateral Shuffle
MAX Burpee Box Jump Ups or Burpee Broad Jump in the time remaining
Demo Videos
High Knees to Lateral Shuffle
Burpee Box Jump
Burpee Box Step Up
Burpee Broad Jump
Scaling
3-3-3-4 Intervals
36 High Knee to Lateral Shuffle
AMRAP Burpee Box Step Ups (24/20) or Burpee Broad Jump in the time remaining
-rest 1:00 between intervals-
Mayhem Mom Mods
3-3-3-4 Intervals
50 High Knee to Lateral Shuffle or 800m C2 Bike Erg or or 400m Row
AMRAP Modified Burpee – bench elevated with knee drive
-rest 1:00 between intervals-
Check out our Scaling and Substitution Movement Document Here! for more recommendations!