Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
10 Air Squats
10 Sumo Squats
10 Glute Bridge
5 Plank to Pike Walkout
10 Hamstring Stretch
Athletes Notes
Air Squats
Sumo Air Squat
Glute Bridges
Plank to Pike
Standing Hamstring Stretch
()
Dusty Miles (4 Rounds for reps)
2 Sets
1:00 Max Front Squat*
2:00 Max Distance Overhead Carry* or March In Place
-rest 2:00-
1:00 Max Sumo Squat*
2:00 Max Distance Farmer Carry* or March In Place
-rest 2:00-
*Dumbbell (2×50/35) or Backpack
(record distances in the notes)
Athletes Notes
Score
This workout is scored on how many front/sumo squats you complete. Log your carry distances (or march steps) in the notes.
Workout Flow
0:00-1:00
Accumulate Max Front Squats
1:00-3:00
Accumulate Max Distance Overhead Carry or Overhead Carry March In Place
3:00-5:00
Rest
5:00-6:00
Accumulate Max Sumo Squats
6:00-8:00
Accumulate Max Distance Farmer Carry or Farmers Carry March In Place
8:00-10:00
Rest
10:00-11:00
Accumulate Max Front Squats
11:00-13:00
Accumulate Max Distance Overhead Carry or Overhead Carry March In Place
13:00-15:00
Rest
15:00-16:00
Accumulate Max Sumo Squats
16:00-18:00
Accumulate Max Distance Farmer Carry or Farmers Carry March In Place
Demo Videos
Dumbbell Front Squats
Backpack Front Squat
Double Dumbbell Overhead Carry
Double Dumbbell Overhead March
Backpack Overhead Carry
Backpack Overhead March
Double Dumbbell Sumo Squat
Backpack Sumo Squat
Double Dumbbell Farmer Carry
Double Dumbbell Farmer Carry March
Backpack Farmer Carry
Backpack Farmer Carry March
Scaling
2 Sets
:45 Max Front Squat*
1:30 Max Distance Overhead Carry or March In Place
-rest 2:00-
:45 Max Sumo Squat*
1:30 Max Distance Farmer Carry or March In Place
-rest 2:00-
*Dumbbell (2×35/25 or lighter) or Backpack
Mayhem Mom Mods
2 Sets
1:00 Max Front Squat to Bench
2:00 Max Distance Double Dumbbell Front Rack Carry
-rest 2:00-
1:00 Max Sumo Squat to bench
2:00 Max Distance Farmer Carry* or March In Place
-rest 2:00-
*Dumbbell (2×35 or lighter) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!