Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
7:00 AMRAP
10 Knee Hug to Lateral Lunge
10 Glute March
5 Wall Angel
20 Hollow Body Hold Flutter Kicks
5 Squat to Calf Raise
Athletes Notes
Knee Hug to Lateral Lunge
Glute Bridge March
Wall Angels
Flutter Kicks
Squat to Calf Raise
()
Strength (Checkmark)
4 sets
3 Goblet Lunge Matrix*
-rest :30-
15/arm Dumbbell Chainsaw Row or 2 Point Backpack Row
-rest :30-
30 Russian Twist**
-rest 2:00 b/t sets-
*Dumbbell (1×50/35) or Backpack
**Russian Twists can be Weighted
Matrix is as follows
3 Forward Lunge – left
3 Lateral Lunge – left
3 Reverse Lunge – left
3 Forward Lunge – right
3 Lateral Lunge – right
3 Reverse Lunge – right
Athletes Notes
Score
This workout is scored on completion. Use the notes to mark as weighted or unweighted russian twists.
Workout Flow
3 Goblet Lunge Matrix
-rest :30-
15 Dumbbell Chainsaw Row on the left side
15 Dumbbell Chainsaw Row on the right side
-rest :30-
30 Russian Twist
-rest 2:00-
3 Goblet Lunge Matrix
-rest :30-
15 Dumbbell Chainsaw Row on the left side
15 Dumbbell Chainsaw Row on the right side
-rest :30-
30 Russian Twist
-rest 2:00-
3 Goblet Lunge Matrix
-rest :30-
15 Dumbbell Chainsaw Row on the left side
15 Dumbbell Chainsaw Row on the right side
-rest :30-
30 Russian Twist
-rest 2:00-
3 Goblet Lunge Matrix
-rest :30-
15 Dumbbell Chainsaw Row on the left side
15 Dumbbell Chainsaw Row on the right side
-rest :30-
30 Russian Twist
Demo videos
Goblet Lunge Matrix
Backpack Lunge Matrix
Dumbbell Chainsaw Row
2 Point Backpack Bent Over Row
Dumbbell Russian Twist
Backpack Russian Twist
Russian Twists
Scaling
4 sets
3 Bodyweight Lunge Matrix
-rest :30-
12/arm Dumbbell Chainsaw Row or 2 Point Backpack Row
-rest :30-
20 Russian Twist
-rest 2:00 b/t sets-
*Dumbbell (1×35/25) or Backpack
Mayhem Mom Mods
4 sets
3 Goblet Lunge Matrix
-rest :30-
15/arm Dumbbell Chainsaw Row or 2 Point Backpack Row
-rest :30-
30 Modified Russian Twists
-rest 2:00 b/t sets-
*Dumbbell (1×35 or lighter) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!