Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 Rounds
15 Jumping Jacks
20 alt Bodyweight Lunge to High Knee
8 Arm Circles
20 High Knees in Place
then
3:00 AMRAP
5 Push Ups
10 Hollow Body Rocks
10 Backpack/Dumbbell Deadlifts
10 Shoulder Taps
Athletes Notes
Jumping Jacks
Reverse Lunge to High Knee – alternating
Big Arm Circles
High Knees
Push Up
Hollow Rocks
Backpack Deadlift or Dumbbell Deadlift
Plank Shoulder Taps
()
Cleveland Naps (3 Rounds for time)
7 rounds
5 Deadlifts*
5 Hang Power Cleans*
5 Shoulder to Overhead*
-rest 2:00-
8 rounds
3 Deadlifts*
3 Hang Power Cleans*
3 Shoulder to Overhead*
-rest 2:00-
9 rounds
2 Deadlifts*
2 Hang Power Cleans*
2 Shoulder to Overhead*
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored by time for each of the three sets. There are three scores.
Workout Flow
5 Deadlifts + 5 Hang Power Cleans + 5 Shoulder to Overhead
5 Deadlifts + 5 Hang Power Cleans + 5 Shoulder to Overhead
5 Deadlifts + 5 Hang Power Cleans + 5 Shoulder to Overhead
5 Deadlifts + 5 Hang Power Cleans + 5 Shoulder to Overhead
5 Deadlifts + 5 Hang Power Cleans + 5 Shoulder to Overhead
5 Deadlifts + 5 Hang Power Cleans + 5 Shoulder to Overhead
5 Deadlifts + 5 Hang Power Cleans + 5 Shoulder to Overhead
-rest 2:00-
3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder to Overhead
3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder to Overhead
3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder to Overhead
3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder to Overhead
3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder to Overhead
3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder to Overhead
3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder to Overhead
3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder to Overhead
-rest 2:00-
2 Deadlifts + 2 Hang Power Cleans + 2 Shoulder to Overhead
2 Deadlifts + 2 Hang Power Cleans + 2 Shoulder to Overhead
2 Deadlifts + 2 Hang Power Cleans + 2 Shoulder to Overhead
2 Deadlifts + 2 Hang Power Cleans + 2 Shoulder to Overhead
2 Deadlifts + 2 Hang Power Cleans + 2 Shoulder to Overhead
2 Deadlifts + 2 Hang Power Cleans + 2 Shoulder to Overhead
2 Deadlifts + 2 Hang Power Cleans + 2 Shoulder to Overhead
2 Deadlifts + 2 Hang Power Cleans + 2 Shoulder to Overhead
2 Deadlifts + 2 Hang Power Cleans + 2 Shoulder to Overhead
Demo videos
Dumbbell Deadlift
Backpack Deadlift
Double Dumbbell Hang Power Clean
Backpack Hang Power Cleans
Double Dumbbell Shoulder to Overhead
Backpack Shoulder to Overhead
Scaling
5 rounds
5 Deadlifts
5 Hang Power Cleans
5 Shoulder to Overhead
-rest 2:00-
6 rounds
3 Deadlifts
3 Hang Power Cleans
3 Shoulder to Overhead
-rest 2:00-
7 rounds
2 Deadlifts
2 Hang Power Cleans
2 Shoulder to Overhead
*Dumbbell (2×35/25) or Backpack
Mayhem Mom Mods
7 rounds
5 Deadlifts
5 Hang Power Cleans
5 Shoulder to Overhead
-rest 2:00-
8 rounds
3 Deadlifts
3 Hang Power Cleans
3 Shoulder to Overhead
-rest 2:00-
9 rounds
2 Deadlifts
2 Hang Power Cleans
2 Shoulder to Overhead
*Dumbbell (2×25) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!