Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 AMRAP
10 Scap Pull Up or Scap Squeeze (if no pull up bar)
10 Glute Bridges
10 Cat Cow
5 World’s Greatest Stretch
10 Deadbug
Athletes Notes
Scap Pull Ups
Scap Squeeze
Glute Bridges
Cat Cow
World’s Greatest Stretch
Deadbug
()
Bragg (Time)
For Time
10 Strict Pull-Ups or Bent Over Row (double DB or backpack)**
60 Russian Swings (single DB or backpack)*
20 Kipping Pull Up or Pendlay Row (double DB or backpack)**
60 Russian Swings (single DB or backpack)*
30 Jumping Pull Up or Crush Grip Bent Over Row (single DB or backpack)*
**Double: Dumbbell (2×50/35) or Backpack
*Single: Dumbbell (1×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how quickly you complete the prescribed work.
Workout Flow
As quickly as possible, complete:
10 Strict Pull Ups OR Bent Over Rows
60 Russian Swings
20 Kipping Pull Ups OR Pendlay Rows
60 Russian Swings
30 Jumping Pull Ups OR Crush Grip Rows
Demo Videos
Strict Pull Up
Kipping Pull Up
Jumping Pull Up
Double Dumbbell Bent Over Row
Double Dumbbell Pendlay Row
Backpack Pendlay Row
Crush Grip Dumbbell Bent Over Row
Backpack Bent Over Row
Backpack Russian Swings
Single Dumbbell Russian Swing
Scaling
For Time
8 Bent Over Row (double DB or backpack)
45 Russian Swings (single DB or backpack)
16 Pendlay Row (double DB or backpack)
45 Russian Swings (single DB or backpack)
24 Crush Grip Bent Over Row (single DB or backpack)
Double: Dumbbell (2×35/25) or Backpack
Single: Dumbbell (1×35/25) or Backpack
Mayhem Mom Mods
For Time
10 Bent Over Row (double DB or backpack)
60 Russian Swings (single DB or backpack)
20 Pendlay Row (double DB or backpack)
60 Russian Swings (single DB or backpack)
30 Crush Grip Bent Over Row (single DB or backpack)
Double: Dumbbell (2×35 or lighter) or Backpack
Single: Dumbbell (1×35 or lighter) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!