Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 Sets
10 Scap Push Ups
10 Alternating Samson Lunge
10 Glute Bridge with 2 second pause at top
10 Hollow Rocks
10 Shoulder Swimmers
Athletes Notes
Scap Only Push Up
Samson Lunge
Glute Bridge Hold
Hollow Rocks
Shoulder Swimmers
()
Single Side Strength (4 Rounds for reps)
4 sets (2 sets per side)
Max Single Arm Overhead Split Squat* @30X1
-rest 1:00 between sets-
*Dumbbell (1×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how many reps you complete each set. You have 4 total sets, 2 per side.
Workout Flow
Max Tempo Single Arm Overhead Split Squat – left arm
-rest 1:00-
Max Tempo Single Arm Overhead Split Squat – right arm
-rest 1:00-
Max Tempo Single Arm Overhead Split Squat – left arm
-rest 1:00-
Max Tempo Single Arm Overhead Split Squat – right arm
Demo Videos
Tempo Backpack Single Arm Overhead Split Squat
Tempo Dumbbell Single Arm Overhead Split Squat
Scaling
4 sets (2 sets per side)
Max Single Arm Overhead Split Squat* @30X1
-rest 1:00 between sets-
*Dumbbell (1×35/25) or Backpack
Mayhem Mom Mods
4 sets (2 sets per side)
Max Single Arm Overhead Split Squat* @30X1
-rest 1:00 between sets-
*Dumbbell (1×35 or lighter) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Bethesda (Time)
For Time
200m Farmer Carry*
100 Alternating Single Leg V Ups
200m Farmer Carry*
*Dumbbells (2×50/35) or dual Backpack
Athletes Notes
Score
This workout is scored on how quickly you complete all of the prescribed work.
Workout Flow
As quickly as possible, complete:
200m Farmer Carry
100 Alternating Single Leg V Ups (each leg is one rep)
200m Farmer Carry
Demo Videos
Double Dumbbell Farmers Carry Walk
Dual Backpack Farmer Carry Walk
Alternating Leg V Ups
Scaling
For Time
150m Farmer Carry*
75 Alternating Single Leg V Ups or Tuck Ups
150m Farmer Carry*
*Dumbbells (2×35/25) or dual Backpack
Mayhem Mom Mods
For Time
200m Farmer Carry*
100 Modified Alternating Leg V Ups
200m Farmer Carry*
*Dumbbells (2×35 or lighter) or dual Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!