Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00-7:00 AMRAP
:15 High Knees
:30 Arm Circles
5 (each side) Worlds Greatest Stretch
10 Air Squats
5 Inchworm to Push Up
Athletes Notes
High Knees
Big Arm Circles
World’s Greatest Stretch
Air Squats
Inchworm to Pushup
()
Waterdogs (4 Rounds for time)
4 Sets:
100ft Mixed Hold Carry -OR- 64 Mixed Hold Marches (Left Arm Overhead + Right Arm Farmer Carry)
4 Shuttle Runs -OR- 12 High Knees to Lateral Shuffle
100ft Mixed Hold Carry -OR- 64 Mixed Hold Marches (Right Arm Overhead + Left Arm Farmer Carry)
4 Shuttle Runs -OR- 12 High Knees to Lateral Shuffle
100ft Burpee Broad Jump -OR- 25 Reps if you can’t do distance
4 Shuttle Runs -OR- 12 High Knees to Lateral Shuffle
-rest 3:00 between sets-
*Dumbbell (2×50/35) or Dual Backpack
Mixed Carry: 1 Object Overhead + 1 Object Farmer Carry
Athletes Notes
Score
This workout is scored on how quickly you complete each set.
Workout Flow
100ft Mixed Hold Carry (Left Arm Overhead + Right Arm Farmer Carry)
4 Shuttle Runs
100ft Mixed Hold Carry (Right Arm Overhead + Left Arm Farmer Carry)
4 Shuttle Runs
100ft Burpee Broad Jumps
4 Shuttle Run
-rest 3:00-
100ft Mixed Hold Carry (Left Arm Overhead + Right Arm Farmer Carry)
4 Shuttle Runs
100ft Mixed Hold Carry (Right Arm Overhead + Left Arm Farmer Carry)
4 Shuttle Runs
100ft Burpee Broad Jumps
4 Shuttle Run
-rest 3:00-
100ft Mixed Hold Carry (Left Arm Overhead + Right Arm Farmer Carry)
4 Shuttle Runs
100ft Mixed Hold Carry (Right Arm Overhead + Left Arm Farmer Carry)
4 Shuttle Runs
100ft Burpee Broad Jumps
4 Shuttle Run
-rest 3:00-
100ft Mixed Hold Carry (Left Arm Overhead + Right Arm Farmer Carry)
4 Shuttle Runs
100ft Mixed Hold Carry (Right Arm Overhead + Left Arm Farmer Carry)
4 Shuttle Runs
100ft Burpee Broad Jumps
4 Shuttle Run
Demo videos
Mixed Hold Dumbbell Carry
Mixed Hold Dumbbell Marches
Mixed Hold Backpack Carry
Mixed Hold Backpack Marches
Shuttle Run
Burpee Broad Jump
High Knees to Lateral Shuffle
Scaling
4 Sets:
48 Mixed Hold Marches (Left Arm Overhead + Right Arm Farmer Carry)
4 Shuttle Runs -OR- 12 High Knees to Lateral Shuffle
48 Mixed Hold Marches (Right Arm Overhead + Left Arm Farmer Carry)
4 Shuttle Runs -OR- 12 High Knees to Lateral Shuffle
80ft Burpee Broad Jump -OR- 15 Reps if you can’t do distance
4 Shuttle Runs -OR- 12 High Knees to Lateral Shuffle
-rest 3:00 between sets-
*Dumbbell (2×35/25) or Dual Backpack
Mayhem Mom Mods
4 Sets:
100ft Mixed Hold Carry -OR- 64 Mixed Hold Marches (Left Arm Overhead + Right Arm Farmer Carry)
12 High Knees to Lateral Shuffle
100ft Mixed Hold Carry -OR- 64 Mixed Hold Marches (Right Arm Overhead + Left Arm Farmer Carry)
12 High Knees to Lateral Shuffle
100’ Burpee Broad Jump -OR- 25 Reps if you can’t do distance
12 High Knees to Lateral Shuffle
-rest 3:00 between sets-
*Dumbbell (2×35 or lighter) or Dual Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!