Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 rounds:
10 Arm Circles (each way)
5 Inchworm to Push Up
20 Glute Bridge March
10 Scap Push Ups
Athletes Notes
Big Arm Circles
Inchworm to Pushup
Glute Bridge March
Scap Only Push Up
()
Texas Rangers (3 Rounds for reps)
3 sets
Max set of Dumbbell Strict Press* or Pike Push Ups
right into:
1:00 AMRAP
Dumbbell Death March* or No Push Up Burpee
-rest 4:00 b/t sets-
*Dumbbell (2×50/35)
Athletes Notes
Score
This workout is scored on your max reps of Strict Press each set. Score your AMRAP in the notes.
Workout Flow
Max set of Dumbbell Strict Press
straight into
1:00 Dumbbell Death March
-rest 4:00-
Max set of Dumbbell Strict Press
straight into
1:00 Dumbbell Death March
-rest 4:00-
Max set of Dumbbell Strict Press
straight into
1:00 Dumbbell Death March
Demo videos
Dumbbell Strict Press
Pike Push Up
Double Dumbbell Death March
No Push Up Burpee
Scaling
3 sets
Max set of Dumbbell Strict Press or Pike Push Ups
right into:
1:00 AMRAP
No Push Up Burpee
-rest 4:00 b/t sets-
*Dumbbell (2×35/25)
Mayhem Mom Mods
3 sets
Max set of Double Dumbbell Seated Strict Press
right into:
1:00 AMRAP
Dumbbell Death March or No Push Up Burpee
-rest 4:00 b/t sets-
*Dumbbell (2×35 or lighter)
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Finisher (Checkmark)
For Time
Accumulate 1:00/leg Single Leg Hip Thrust Hold
Accumulate 1:00/arm Single Arm Plank
Athletes Notes
Score
This workout is scored on completion.
Workout Flow
Accumulate 1:00 Single Leg Hip Thrust Hold on the left leg
Accumulate 1:00 Single Leg Hip Thrust Hold on the right leg
Accumulate 1:00 Single Arm Plank on the left arm
Accumulate 1:00 Single Arm Plank on the right arm
Demo videos
Single Leg Hip Thrust Hold
Single Arm Plank
Scaling
For Time
Accumulate 1:00/leg Single Leg Glute Bridge Hold
Accumulate 1:00/arm Bent Knee Side Plank
Mayhem Mom Mods
For Time
Accumulate 1:00/leg Single Leg Glute Bridge Hold
Accumulate 1:00/arm Bent Knee Side Plank
Check out our Scaling and Substitution Movement Document Here! for more recommendations!