Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds:
10 Bear Crawl Shoulder Taps
20 Glute Bridge March
10 Scap Push Up
10 Cossack Squat
:30 Hollow Body Hold
Athletes Notes
Bear Crawl Alternating Shoulder Taps
Glute Bridge March
Scap Only Push Up
Cossack Squat
Hollow Hold
()
Push Up Endurance (3 Rounds for reps)
For Max Reps
Max Tempo Narrow Push Up @30X1
-rest 2:00-
Max Tempo Normal Push Up @30X1
-rest 2:00-
Max Tempo Wide Push Up @30X1
Athletes Notes
Score
This workout is scored on how many reps of each push up variation you complete UNBROKEN.
Tempo: 3 seconds down, no pause, explode up, 1 second pause at the top.
Workout Flow
Complete one unbroken set for max reps of Tempo Narrow Push Up @30X1
-rest 2:00-
Complete one unbroken set for max reps of Tempo Normal Push Up @30X1
-rest 2:00-
Complete one unbroken set for max reps of Tempo Wide Push Up @30X1
Demo Videos
Narrow Push Ups
Push Up
Wide Push Ups
Scaling
For Max Reps
Max Tempo Incline Narrow Push Up @30X1
-rest 2:00-
Max Tempo Knee Push Up @30X1
-rest 2:00-
Max Tempo Incline Wide Push Up @30X1
Mayhem Mom Mods
For Max Reps
Max Tempo Incline Narrow Push Up @30X1
rest 2:00
Max Tempo Knee Push Up @30X1
rest 2:00
Max Tempo Incline Wide Push Up @30X1
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Lower Body Strength (Checkmark)
3 sets
5/leg Tempo Copenhagen Raise @3013
-rest :30-
:30/per leg Single Leg Hip Thrust Hold*
-rest 1:30-
*Dumbbell (1×50/35) or Backpack
Athletes Notes
Score
This workout is scored on completion.
Workout Flow
5 Tempo Copenhagen Raise on the left side
5 Tempo Copenhagen Raise on the right side
-rest :30-
:30 weighted Hip Thrust Hold on the left leg
:30 weighted Hip Thrust Hold on the right leg
-rest 1:30-
5 Tempo Copenhagen Raise on the left side
5 Tempo Copenhagen Raise on the right side
-rest :30-
:30 weighted Hip Thrust Hold on the left leg
:30 weighted Hip Thrust Hold on the right leg
-rest 1:30-
5 Tempo Copenhagen Raise on the left side
5 Tempo Copenhagen Raise on the right side
-rest :30-
:30 weighted Hip Thrust Hold on the left leg
:30 weighted Hip Thrust Hold on the right leg
Demo Videos
Tempo Copenhagen Raise
Dumbbell Single Leg Hip Thrust Hold
Backpack Single Leg Hip Thrust Hold
Scaling
3 sets
5/leg Clamshell Side Plank Hip Thrusts
-rest :30-
:30/leg Single Leg Hip Thrust Hold
-rest 1:30 b/t sets-
Mayhem Mom Mods
3 sets
5/leg Clamshell Side Plank Hip Thrusts
-rest :30-
:30/per leg Single Leg HIp Thrust Hold*
-rest 1:30 b/t sets-
*Dumbbell (1×35 or lighter) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!