Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 AMRAP
5 Inchworm
10 Arm Circles
10 Glute Bridges
10 Scap Push Ups
10 Bodyweight Renegade Row
Athletes Notes
Inchworm to Hollow
Big Arm Circles
Glute Bridges
Scap Only Push Up
Bodyweight Renegade Row
()
Strength: Lower Body and Back (Checkmark)
4 sets
6-8/leg Bulgarian Split Squat**
-rest :30-
12-15/arm 3 Point Supinated Row*
-rest :30-
20-25 Hip Thrust*
-rest 2:00-
*Dumbbell (50/35) or Backpack
**Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on completion. Use the notes to log reps.
Workout Flow
6-8 Bulgarian Split Squats – left side
6-8 Bulgarian Split Squats – right side
-rest :30-
12-15 reps 3 Point Supinated Row – left side
12-15 reps 3 Point Supinated Row – right side
-rest :30-
20-25 Hip Thrust
-rest 2:00-
6-8 Bulgarian Split Squats – left side
6-8 Bulgarian Split Squats – right side
-rest :30-
12-15 reps 3 Point Supinated Row – left side
12-15 reps 3 Point Supinated Row – right side
-rest :30-
20-25 Hip Thrust
-rest 2:00-
6-8 Bulgarian Split Squats – left side
6-8 Bulgarian Split Squats – right side
-rest :30-
12-15 reps 3 Point Supinated Row – left side
12-15 reps 3 Point Supinated Row – right side
-rest :30-
20-25 Hip Thrust
-rest 2:00-
6-8 Bulgarian Split Squats – left side
6-8 Bulgarian Split Squats – right side
-rest :30-
12-15 reps 3 Point Supinated Row – left side
12-15 reps 3 Point Supinated Row – right side
-rest :30-
20-25 Hip Thrust
Demo videos
Dumbbell Bulgarian Split Squats
Goblet Backpack Bulgarian Split Squat
3 Point Dumbbell Supinated Row
3 Point Backpack Supinated Row
Dumbbell Hip Thrusts
Backpack Hip Thrust with Elevated Feet – no elevated feet
Scaling
4 sets
6/leg Split Squat
-rest :30-
12/arm 3 Point Supinated Row
-rest :30-
20 Hip Thrust
-rest 2:00-
*Dumbbell (35/25) or Backpack for row and hip thrust
**Dumbbell (2×35/25) or Backpack for split squat
Mayhem Mom Mods
4 sets
6-8/leg Split Squat
-rest :30-
12-15/arm 3 Point Supinated Row
-rest :30-
20-25 Dumbbell Glute Bridge
-rest 2:00-
*Dumbbell (35) or Backpack for row and glute bridge
**Dumbbell (2×35) or Backpack for split squat
Check out our Scaling and Substitution Movement Document Here! for more recommendations!