Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
7:00 AMRAP
30 seconds Jumping Jacks
10 Inchworm to Push Up
10 Air Squats
10 Glute Bridges
10 Scapular Push-Ups
5 Slow X Jump (no jump)
Athletes Notes
Jumping Jacks
Inchworm to Pushup
Air Squats
Glute Bridges
Scap Only Push Up
X-Jumps No Jump
()
Brooklyn Robins (3 Rounds for reps)
4 sets for Max Reps
1:00 Single Arm Russian Swing*
-rest 1:00-
1:00 Box Jump with Step Down (24/20″) or Broad Jump
-rest 1:00-
1:00 Shuttle Runs or Skater Side Jumps**
-rest 1:00-
*Dumbbell (1×50/35) or Backpack
**1 Shuttle Run = 10 Skater Side Jumps
Athletes Notes
Score
This workout is scored on max total reps for each movement. There are 3 scores.
Score 1: total single arm Russian swings
Score 2: total box jumps
Score 3: total shuttle runs
–If doing skater side jumps, 10 skater jumps is equal to 1 rep shuttle run.
Workout Flow
In 1:00, accumulate max Single Arm Russian Swing – right arm
-rest 1:00-
In 1:00, accumulate max Box Jump with Step Down
-rest 1:00-
In 1:00, accumulate max Shuttle Runs
-rest 1:00-
In 1:00, accumulate max Single Arm Russian Swing – left arm
-rest 1:00-
In 1:00, accumulate max Box Jump with Step Down
-rest 1:00-
In 1:00, accumulate max Shuttle Runs
-rest 1:00-
In 1:00, accumulate max Single Arm Russian Swing – right arm
-rest 1:00-
In 1:00, accumulate max Box Jump with Step Down
-rest 1:00-
In 1:00, accumulate max Shuttle Runs
-rest 1:00-
In 1:00, accumulate max Single Arm Russian Swing – left arm
-rest 1:00-
In 1:00, accumulate max Box Jump with Step Down
-rest 1:00-
In 1:00, accumulate max Shuttle Runs
Demo videos
Single Dumbbell Russian Swing
Backpack Single Arm Russian Swing
Box Jump
Broad Jump
Shuttle Run – 25ft down and 25ft back = 1 rep
Skater Side Jumps
Scaling
4 sets for Max Reps
1:00 Single Arm Russian Swing
-rest 1:00-
1:00 Broad Jump
-rest 1:00-
1:00 Skater Side Jumps
-rest 1:00-
*Dumbbell (1×35/25) or Backpack
*10 Skater Side Jumps = 1 rep
Mayhem Mom Mods
4 sets for Max Reps
1:00 Single Arm Russian Swing
-rest 1:00-
1:00 Air Squats
-rest 1:00-
1:00 Bodyweight Curtsy Lunges
-rest 1:00-
*Dumbbell (1×35) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!