Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 rounds:
10/per side Groiners
10 Jumping Jacks
10 Air Squats
10 High Knees
20 Butt Kicks
Athletes Notes
Groiners
Jumping Jacks
Air Squats
High Knees
Butt Kicks
()
Folsom Duke (4 Rounds for reps)
In a 2 minute window
75 Double Unders OR Penguin Hops
Max Strict Burpee in the time remaining
-rest 2:00-
In a 2 minute window
75 Double Unders or Penguin Hops
Max Burpee to 6″ Target in the time remaining
-rest 2:00-
In a 2 minute window
75 Double Unders or Penguin Hops
Max Burpee in the time remaining
-rest 2:00-
In a 2 minute window
75 Double Unders or Penguin Hops
Max No Push Up Burpee in the time remaining
Athletes Notes
Score
This workout is scored on how many burpees you complete in each of the AMRAPs.
Workout Flow
0:00-2:00
75 Double Unders OR Penguin Hops
then accumulate Max Strict Burpees in the time remaining
2:00-4:00
Rest
4:00-6:00
75 Double Unders or Penguin Hops
then accumulate Max Burpees to 6″ Target in the time remaining
6:00-8:00
Rest
8:00-10:00
75 Double Unders or Penguin Hops
then accumulate Max Burpees in the time remaining
10:00-12:00
rest
12:00-14:00
75 Double Unders or Penguin Hops
then accumulate Max No Push Up Burpees in the time remaining
Demo Videos
Double Under
Penguin Hops
Strict Burpee
Burpee to Target
Burpee
No Push Up Burpee
Scaling
In a 2 minute window
60 Single Unders OR Penguin Hops
Max Strict Push Up Burpee in the time remaining
-rest 2:00-
In a 2 minute window
60 Single Unders or Penguin Hops
Max Burpee to 6″ Target in the time remaining
-rest 2:00-
In a 2 minute window
60 Single Unders or Penguin Hops
Max Burpee in the time remaining
-rest 2:00-
In a 2 minute window
60 Single Unders or Penguin Hops
Max No Push Up Burpee in the time remaining
Mayhem Mom Mods
In a 2 minute window
70 Double Unders or 10 Cal Echo Bike
Max Modified Burpee / Knee Drive
-rest 2:00-
In a 2 minute window
70 Double Unders or 10 Cal Echo Bike
Max Elevated Burpee
-rest 2:00-
In a 2 minute window
70 Double Unders or 10 Cal Echo Bike
Max Modified Burpee / no jump
-rest 2:00-
70 Double Unders or 10 Cal Echo Bike
Max No Push Up Burpee in the time remaining
Check out our Scaling and Substitution Movement Document Here! for more recommendations!