Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
1 Set:
15 Jumping Jacks
30 High Knees
10 Arm Circles
5 Inchworm to Push Up
2 Sets:
5 Squat Jumps
5 Broad Jumps
5 Push Ups
20 Single Unders
Athletes Notes
Jumping Jacks
High Knees
Big Arm Circles
Inchworm to Pushup
Jumping Air Squat
Broad Jump
Push Up
Single Unders
()
Coronado (3 Rounds for reps)
3 sets @ consistent effort
5:00 AMRAP
100m Run
5 Push Ups
10 Box Jump Over (24/20) OR 5 Broad Jumps
15 Air Squats
-rest 3:00 between sets-
Athletes Notes
Score
This workout is scored on how many rounds and reps you complete in each 5:00 window.
–For the run: Every 10m is 1 rep (100m run = 10 reps).
Workout Flow
0:00-5:00
Complete as many rounds/reps as possible of:
100m Run
5 Push Ups
10 Box Jump Over (or 5 Broad Jumps)
15 Air Squats
5:00-8:00
Rest
8:00-13:00
Complete as many rounds/reps as possible of:
100m Run
5 Push Ups
10 Box Jump Over (or 5 Broad Jumps)
15 Air Squats
13:00-16:00
Rest
16:00-21:00
Complete as many rounds/reps as possible of:
100m Run
5 Push Ups
10 Box Jump Over (or 5 Broad Jumps)
15 Air Squats
Demo Videos
Push Up
Box Jump Over
Broad Jump
Air Squats
Scaling
3 sets @ consistent effort
5:00 AMRAP
100m Run OR 125/100m Row
5 Knee Push Up
8 Step Up to Surface OR 5 Broad Jumps
10 Air Squats
-rest 3:00 between sets-
Mayhem Mom Mods
3 sets @ consistent effort
5:00 AMRAP
100m Row OR 200m Bike
5 Elevated Push Up
10 Step Up to Surface
15 Squat to Bench
-rest 3:00 between sets-
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Coronado: No Run Option (3 Rounds for reps)
3 sets @ consistent effort
5:00 AMRAP
50 Single Unders
5 Push Ups
10 Box Jump Over (24/20) OR 5 Broad Jumps
15 Air Squats
-rest 3:00 between sets-
Athletes Notes
Score
This workout is scored on how many rounds and reps you complete in each 5:00 window.
Workout Flow
0:00-5:00
Complete as many rounds and reps as possible of:
50 Single Unders
5 Push Ups
10 Box Jump Over (24/20) OR 5 Broad Jumps
15 Air Squats
5:00-8:00
Rest
8:00-13:00
Complete as many rounds and reps as possible of:
50 Single Unders
5 Push Ups
10 Box Jump Over (24/20) OR 5 Broad Jumps
15 Air Squats
13:00-16:00
Rest
16:00-21:00
Complete as many rounds and reps as possible of:
50 Single Unders
5 Push Ups
10 Box Jump Over (24/20) OR 5 Broad Jumps
15 Air Squats
Demo Videos
Single Unders
Push Up
Box Jump Over
Broad Jump
Air Squats
Scaling
3 sets @ consistent effort
5:00 AMRAP
35 Single Unders OR 125/100m Row
5 Knee Push Up
8 Step Up to Surface OR 5 Broad Jumps
10 Air Squats
-rest 3:00 between sets-
Mayhem Mom Mods
3 sets @ consistent effort
5:00 AMRAP
100m Row OR 200m Bike
5 Elevated Push Up
10 Step Up to Surface
15 Squat to Bench
-rest 3:00 between sets-
Check out our Scaling and Substitution Movement Document Here! for more recommendations!