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
()
Jump Rope Capacity (6 Rounds for reps)
6 Sets
:30 Single Unders -OR- Out and Ins
-rest :30 b/t sets-
*Can perform Double Unders to work on mastery
Athletes Notes
Score
This workout is scored on how many reps you complete in each set.
Workout Flow
0:00-0:30
Accumulate max Single Unders
0:30-1:00
Rest
1:00-1:30
Accumulate max Single Unders
1:30-2:00
Rest
2:00-2:30
Accumulate max Single Unders
2:30-3:00
Rest
3:00-3:30
Accumulate max Single Unders
3:30-4:00
Rest
4:00-4:30
Accumulate max Single Unders
4:30-5:00
Rest
5:00-5:30
Accumulate max Single Unders
Demo videos
Single Unders
Double Under
Out and Ins
Scaling
6 Sets
:30 Single Unders -OR- Out and Ins
-rest :30 b/t sets-
Mayhem Mom Mods
6 Sets
:30 Single Unders -OR- :30 Echo Bike @ 80-85% Effort
-rest :30 b/t sets-
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Mad Drops (Time)
3 Rounds for Time
30 Bench/Floor Press* or Push Ups
30 V Ups
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how quickly you complete the work required.
Workout Flow
As quickly as possible, complete:
30 Bench Press
30 V Ups
30 Bench Press
30 V Ups
30 Bench Press
30 V Ups
Demo videos
Dumbbell Bench Press
Dumbbell Floor Press
Backpack Bench Press
Backpack Floor Press
V Ups
Scaling
3 Rounds for Time
30 Incline DB Bench /Floor Press or Push Ups
30 Tuck Ups
*Dumbbell (2×35/25) or Backpack
Mayhem Mom Mods
3 Rounds for Time
30 Incline DB Bench /Floor Press or Push Ups
20 PhysioBall Sit Ups
*Dumbbell (2×35) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!