Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 Rounds
:30 High Knees
5 World’s Greatest Stretch
:15 Lateral Hops
10 Air Squat to Calf Raise
3 Downward Dog to Upward Dog
Athletes Notes
High Knees
World’s Greatest Stretch
Line Hops
Squat to Calf Raise
Downward Dog to Upward Dog Transition
()
RETEST: Rabil (AMRAP – Reps)
“Death By”
EMOM for as long as possible
minute 1: 5 Shuttle Run or 15 Skater Side Jumps
minute 2: 2-4-6-8… Clean and Jerk*
minute 3: 2-4-6-8… Lateral Burpee over Object
*Dumbbell (2×50/35) or Backpack
Shuttle Runs stay at 5 reps. DB C&J and Burpee go up by 2 reps each round
Athletes Notes
Score
This workout is scored on how many minutes you can complete. Score any reps in minutes in the notes.
Note: This workout is a retest from April 22, 2025.
Workout Flow
0:00-1:00: 5 Shuttle Run
1:00-2:00: 2 Clean & Jerk
2:00-3:00: 2 Lateral Burpee Over Object
3:00-4:00: 5 Shuttle Run
4:00-5:00: 4 Clean & Jerk
5:00-6:00: 4 Lateral Burpee Over Object
6:00-7:00: 5 Shuttle Run
7:00-8:00: 6 Clean & Jerk
8:00-9:00: 6 Lateral Burpee Over Object
etc. until failure to complete the amount of reps in a given minute.
Demo Videos
Shuttle Run
Double Dumbbell Clean and Jerk
Backpack Clean and Jerk
Lateral Burpee Over Object
Scaling
“Death By”
EMOM for as long as possible
Minute 1: 3 Shuttle Run or :30 High Knees to Lateral Shuffle
Minute 2: 1-3-5-7-9… Clean & Jerk
Minute 3: 1-3-5-7-9… Lateral Burpee over Object
Shuttle Runs stay at 5 reps. C&J and Burpee go up by 2 reps each round.
Dumbbell (2×35/25 or lighter) or Backpack
Mayhem Mom Mods
“Death By”
EMOM for as long as possible
Minute 1: 5 Shuttle Run or :45 High Knees to Lateral Shuffle
Minute 2: 2-4-6-8… Clean & Jerk
Minute 3: 2-4-6-8… No Push Up Burpee
Shuttle Runs stay at 5 reps. C&J and Burpee go up by 2 reps each round.
Dumbbell (2×35 or lighter) or Backpack Clean & Jerk
Check out our Scaling and Substitution Movement Document Here! for more recommendations!