Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 rounds:
10 Arm Circles
10 Scap Push Up
10 Glute Bridge
8 Quadruped Shoulder Taps
8 Bird Dogs
10 Air Squats
Athletes Notes
Big Arm Circles
Scap Only Push Up
Glute Bridges
Quadruped Shoulder Taps
Birddog
Air Squats
()
Strength (3 Rounds for reps)
3 sets
Max Strict Tempo Chin Up* or Tempo Supinated Bent Over Row* @30X2
-rest 1:00-
20 alt Diagonal Walking Lunge*
-rest 2:00-
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on max reps of Tempo Chin Ups or Tempo Supinated Bent Over Row performed per set.
–Tempo on Chin Ups or Rows is from the top of the movement: 3 sec down, no pause, explode up, 2 sec pause at the top.
Workout Flow
One max set of Strict Tempo Chin Ups
-rest 1:00-
20 Alt Diagonal Walking Lunges
-rest 2:00-
One max set of Strict Tempo Chin Ups
-rest 1:00-
20 Alt Diagonal Walking Lunges
-rest 2:00-
One max set of Strict Tempo Chin Ups
-rest 1:00-
20 Alt Diagonal Walking Lunges
Demo videos
Chin Ups
Double Dumbbell Tempo Supinated Bent Over Row
Backpack Tempo Supinated Bent Over Row
Diagonal Backpack Walking Lunge
Dumbbell Diagonal Walking Lunge
Scaling
3 sets
Max Strict Chin Up or Tempo Supinated Bent Over Row @30X2
-rest 1:00-
20 alt Diagonal Bodyweight Walking Lunge
-rest 2:00-
*Dumbbell (2×35/25) or Backpack
Mayhem Mom Mods
3 sets
Max Tempo Supinated Bent Over Row @30X2
-rest 1:00-
20 alt Diagonal Bodyweight Walking Lunge
-rest 2:00-
*Dumbbell (2×25) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Core Finisher (Checkmark)
For Time
100 Alt Flutter Kicks (R + L = 1)
Athletes Notes
Score
This workout is scored on completion.
Workout Flow
Accumulate 100 Flutter Kicks as quickly as possible.
Demo videos
Flutter Kicks
Scaling
For Time
75 Alt Flutter Kicks (R + L = 1)
Mayhem Mom Mods
For Time
50 Birddog (R + L = 1)
Check out our Scaling and Substitution Movement Document Here! for more recommendations!