Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5/per side Samson Lunge
10 Downward Dog to Push Up
10 Steps Forward and Back Bear Crawl
20 Bear Crawl Shoulder Taps
Athletes Notes
Samson Lunge
Downward Dog to Push Up
Bear Crawl
Bear Crawl Alternating Shoulder Taps
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Highwaymen (AMRAP – Rounds and Reps)
15 minute AMRAP
5 Clean and Jerk*
5 Box Jump or Box Step Up (24/20)
10 Renegade Row Push Up Combo** (1 rep = push up + single arm row)
5 Box Jump or Box Step Up
*Dumbbell (2×50/35) or Backpack
**Dumbbell (2×50/35) or Bodyweight
Athletes Notes
Score
This workout is scored on how many rounds and reps you complete in 15:00.
1 round is 5 clean and jerks, 5 box jumps, 10 renegade rows, and 5 box jumps.
Workout Flow
On a 15:00 clock, complete as many rounds and reps as possible of:
5 Clean and Jerk
5 Box Jumps
10 Renegade Row Push Up Combos
5 Box Jumps
For the Renegade Row, reps are counted as follows:
—Rep 1: push up + L arm row
—Rep 2: push up + R arm row
—Rep 3: push up + L arm row
and so on, until you complete 10 total reps.
Demo Videos
Double Dumbbell Clean and Jerk
Backpack Clean and Jerk
Box Jump
Box Step Up
Bodyweight Renegade Row + Push Up
Dumbbell Renegade Row + Push Up
Scaling
15 minute AMRAP
5 Single Dumbbell Clean and Jerk (Dumbbell (1×35/25) or Backpack)
5 Box Jump or Box Step Up (24/20)
10 Renegade Row Push Up Combo (Dumbbell (2×35/25) or Bodyweight)
5 Box Jump or Box Step Up
Mayhem Mom Mods
15 minute AMRAP
5 Double Dumbbell Hang Clean and Jerk (Dumbbell (2×35) or Backpack)
5 Box Jump or Box Step Up (24/20)
10 Renegade Row Push Up Combo (Dumbbell (2×35) or Bodyweight)
5 Box Jump or Box Step Up
Check out our Scaling and Substitution Movement Document Here! for more recommendations!