Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 Rounds
15 Jumping Jacks
20 alt Bodyweight Lunge to High Knee
8 Arm Circles
20 High Knees in Place
then
3:00 AMRAP
5 Push Ups
10 Hollow Body Rocks
10 Backpack/Dumbbell Deadlifts
10 Shoulder Taps
Athletes Notes
Jumping Jacks
Reverse Lunge to High Knee – alternating
Big Arm Circles
High Knees
Push Up
Hollow Rocks
Plank Shoulder Taps
Backpack Deadlift
Dumbbell Deadlift
()
Just Keep Livin’ (AMRAP – Rounds and Reps)
20 minute AMRAP
1 Unbroken Complex*
15 Abmat Sit Up
30 Double Unders or 30 Penguin Hops
Complex*
2 Dumbbell Hang Power Clean (1×50/35) or Backpack Russian Swing
3 Shoulder to Overhead
10 alt Goblet Walking Lunge
*alternate arms every new complex
Athletes Notes
Score
This workout is scored on how many round and reps you complete in 20 minutes. 1 full round is 1 unbroken complex + 15 abmat situps + 30 double unders. If a complex is not fully completed by the end of the time, it is not counted as a rep.
Workout Flow
On a 20:00 clock, complete as many rounds and reps as possible of:
1 Unbroken Complex
15 Abmat Sit Up
30 Double Unders or 30 Penguin Hops
Demo Videos
Complex Single Dumbbell 2 Hang Power Clean + 3 Shoulder to Overhead + 10 Goblet Walking Lunge – same arm throughout one full complex
Complex Backpack 2 Hang Power Clean + 3 Shoulder to Overhead + 10 Goblet Walking Lunges – same arm throughout full one complex
Sit Ups
Double Under
Penguin Hops
Scaling
20 minute AMRAP
1 Unbroken Complex
12 Feet Anchored Sit Ups
30 Penguin Hops or 30 Step Jacks
Dumbbell (1×35/25 or lighter) or Backpack
Mayhem Mom Mods
20 minute AMRAP
1 Unbroken Complex
15 Quarter Sit Ups
30 Double Unders or 30 Penguin Hops or 30 Step Jacks
Dumbbell (1×25 or lighter) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!