Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
7:00 AMRAP
30 seconds Jumping Jacks
10 Inchworm to Push Up
10 Air Squats
10 Glute Bridges
10 Scapular Push-Ups
5 Slow X Jump (no jump)
Optional Primer (1–2 min):
1-2 rounds
5 Jump Squats + 5 Downward Dogs + 5 Tempo Air Rows (mimic pulling with tension)
Athletes Notes
Jumping Jacks
Inchworm to Pushup
Air Squats
Glute Bridges
Scap Only Push Up
X-Jumps No Jump
Jumping Air Squat
Downward Dog to Upward Dog Transition
Bodyweight Upright Row
()
Washington’s Spies (AMRAP – Reps)
8 minute AMRAP
1-2-3-4-5…
Strict Pull Up or Bent Over Row*
2-4-6-8-10…
Burpee Russian Swing
-rest 4:00-
Then
“Erase Your Reps” and go back down the ladder for time
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how many reps you accumulate in the AMRAP. Log your time for the second part in the notes.
Workout Flow
On an 8:00 clock:
1 Strict Pull Up
2 Burpee Russian Swing
2 Strict Pull Up
4 Burpee Russian Swing
3 Strict Pull Up
6 Burpee Russian Swing
4 Strict Pull Up
8 Burpee Russian Swing
… etc. – continuing to add 1 pull up and 2 burpee Russian swings each round until the 8:00 is up.
-Rest 4:00-
At the 12:00 mark:
Starting where you finished the AMRAP, go back down the ladder as quickly as possible.
(i.e. if you finished 10 Burpee Russian swings, you would do:
10 burpee Russian swing
5 strict pull up
8 burpee Russian swing
4 strict pull up
… etc. until you finish with 2 burpee swings and 1 pull up.)
Demo videos
Strict Pull Up
Double Dumbbell Bent Over Row
Burpee Dumbbell Russian Swing
Burpee Backpack Russian Swing
No Push Up Burpee Backpack Russian Swing
Scaling
8 minute AMRAP
1-2-3-4-5…
Bent Over Row*
2-4-6-8-10…
No Push Up Burpee Dumbbell Russian Swing
-rest 4:00-
Then
“Erase Your Reps” and go back down the ladder for time
Dumbbell (2×35/25 or lighter) or Backpack
Mayhem Mom Mods
8 minute AMRAP
1-2-3-4-5…
Bent Over Row*
2-4-6-8-10…
No Push Up Burpee Dumbbell Russian Swing
-rest 4:00-
Then
“Erase Your Reps” and go back down the ladder for time
Dumbbell (2×35/25 or lighter) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!