Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
7:00 AMRAP
20 Glute Bridge March
8 Plank to Down Dog + Shoulder Tap
10 Russian Step Up
10 Jumping Jacks + 10 High Knees
5 Bear Crawl forward + backward
Athletes Notes
Glute Bridge March
Plank to Down Dog and Shoulder Tap
Russian Step Up
High Knees to Jumping Jack
Bear Crawl
()
Upper Body Strength (3 Rounds for distance)
3 sets
10 Push Press*
into Max Overhead Carry*
-rest 2:00 b/t sets-
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how far (in feet) you walk with both dumbbells or the backpack overhead.
Workout Flow
10 Push Press
straight into
Max Overhead Carry
-rest 2:00-
10 Push Press
straight into
Max Overhead Carry
-rest 2:00-
10 Push Press
straight into
Max Overhead Carry
Demo videos
Dumbbell Push Press
Backpack Shoulder to Overhead
Double Dumbbell Overhead Carry
Backpack Overhead Carry
Scaling
3 sets
6 Push Press
into Max Double Dumbbell Front Rack Carry
-rest 2:00 b/t sets-
Dumbbell (2×35/25 or lighter) or Backpack
Mayhem Mom Mods
3 sets
10 Push Press
into Max Double Dumbbell Front Rack Carry
-rest 2:00 b/t sets-
Dumbbell (2×35 or lighter) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Posterior Chain Strength (3 Rounds for time)
3 sets
15/leg Staggered Stance Hip Thrust*
-rest :30-
Max Hold Reverse Plank with Feet Elevated
-rest 1:30 b/t sets-
*Dumbbell (1×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how long you hold the reverse plank.
Workout Flow
15 Staggered Stance Hip Thrust – left foot forward
15 Staggered Stance Hip Thrust – right foot forward
-rest :30-
Max hold Reverse Plank with Feet Elevated
-rest 1:30-
15 Staggered Stance Hip Thrust – left foot forward
15 Staggered Stance Hip Thrust – right foot forward
-rest :30-
Max hold Reverse Plank with Feet Elevated
-rest 1:30-
15 Staggered Stance Hip Thrust – left foot forward
15 Staggered Stance Hip Thrust – right foot forward
-rest :30-
Max hold Reverse Plank with Feet Elevated
Demo videos
Bodyweight Staggered Stance Hip Thrust
Dumbbell Staggered Stance Hip Thrust
Reverse Plank with Feet Elevated
Scaling
3 sets
12/leg Bodyweight Staggered Stance Hip Thrust
-rest :30-
Max Hold Reverse Plank with Feet Elevated
-rest 1:30 b/t sets-
Mayhem Mom Mods
3 sets
15/leg Dumbbell Staggered Stance Glute Bridge
-rest :30-
Max Hold Reverse Plank with Feet Elevated
-rest 1:30 b/t sets-
Dumbbell (1×35 or lighter) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!