Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00-7:00 AMRAP
:30 Jumping Jacks
5 Inchworm to Push Up
10 Shoulder Taps
6 Worlds Greatest Stretch
:30 Wall Angels
Athletes Notes
Jumping Jacks
Inchworm to Pushup
Plank Shoulder Taps
World’s Greatest Stretch
Wall Angels
()
Bayhawks (Time)
“Double Trouble DT”
5 Rounds For Time
12 Deadlift*
9 Hang Power Clean*
6 Shoulder to Overhead*
50 Double Unders or Penguin Hops
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how quickly you can complete all 5 rounds for time. There is NO REST between rounds.
Workout Flow
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
50 Double Unders or Penguin Hops
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
50 Double Unders or Penguin Hops
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
50 Double Unders or Penguin Hops
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
50 Double Unders or Penguin Hops
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
50 Double Unders or Penguin Hops
Demo videos
Dumbbell Deadlift
Backpack Deadlift
Double Dumbbell Hang Power Clean
Backpack Hang Power Cleans
Double Dumbbell Shoulder to Overhead
Backpack Shoulder to Overhead
Double Under
Penguin Hops
Scaling
5 Rounds For Time
9 Deadlift
6 Hang Power Clean
3 Shoulder to Overhead
35 Double Unders or Penguin Hops
*Dumbbell (2×35/25) or Backpack
Mayhem Mom Mods
5 Rounds For Time
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
7 cal Echo Bike
*Dumbbell (2×35) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!