Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 Rounds
15 High Knees
10 Arm Circles Forward & Back
5/side Samson Stretch
10 Glute Bridges
10 Air Squats
10 Inchworm to Push Up
8 Alternating Step Ups (onto workout box)
6 No Jump Burpees
Athletes Notes
High Knees
Big Arm Circles
Samson Lunge
Glute Bridges
Air Squats
Inchworm to Pushup
Box Step Up
No Jump Burpee
()
War Horse (4 Rounds for time)
10 alternating Dumbbell Snatch (1×50/35) or Backpack Ground to Overhead
15 Burpee Box Jump Overs/Step Overs (24/20)
-rest 1:00-
20 alternating Dumbbell Snatch (1×50/35) or Backpack Ground to Overhead
15 Burpee Box Jump Overs/Step Overs (24/20)
-rest 2:00-
30 alternating Dumbbell Snatch (1×50/35) or Backpack Ground to Overhead
15 Burpee Box Jump Overs/Step Overs (24/20)
-rest 3:00-
40 alternating Dumbbell Snatch (1×50/35) or Backpack Ground to Overhead
15 Burpee Box Jump Overs/Step Overs (24/20)
Athletes Notes
Score
This workout is scored on how quickly you complete each set. There are 4 scores.
Workout Flow
10 Dumbbell Snatch or Backpack G2OH
15 Burpee Box Jump Overs/Step Overs
-rest 1:00-
20 Dumbbell Snatch or Backpack G2OH
15 Burpee Box Jump Overs/Step Overs
-rest 2:00-
30 Dumbbell Snatch or Backpack G2OH
15 Burpee Box Jump Overs/Step Overs
-rest 3:00-
40 Dumbbell Snatch or Backpack G2OH
15 Burpee Box Jump Overs/Step Overs
Demo videos
Dumbbell Snatch
Backpack Ground to Overhead
Burpee Box Jump Over
Burpee Box Step Over
Scaling
10 alt Dumbbell Snatch (1×35/25) Or Backpack Ground to Overhead
12 Burpee Box Step Overs (24/20)
-rest 1:00-
15 alt Dumbbell Snatch (1×35/25) Or Backpack Ground to Overhead
12 Burpee Box Step Overs (24/20)
-rest 2:00-
25 alt Dumbbell Snatch (1×35/25) Or Backpack Ground to Overhead
12 Burpee Box Step Overs (24/20)
-rest 3:00-
30 alt Dumbbell Snatch (1×35/25) Or Backpack Ground to Overhead
12 Burpee Box Step Overs (24/20)
Mayhem Mom Mods
10 alt Dumbbell Snatch (1×25) Or Backpack Ground to Overhead
15 Elevated Burpee Step Overs (20)
-rest 1:00-
20 alt Dumbbell Snatch (1×25) Or Backpack Ground to Overhead
15 Elevated Burpee Step Overs (20)
-rest 2:00-
30 alt Dumbbell Snatch (1×25) Or Backpack Ground to Overhead
15 Elevated Burpee Step Overs (20)
-rest 3:00-
40 alt Dumbbell Snatch (1×25) Or Backpack Ground to Overhead
15 Elevated Burpee Step Overs (20)
Check out our Scaling and Substitution Movement Document Here! for more recommendations!