Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
1 Set:
15 Jumping Jacks
30 High Knees
10 Arm Circles
5 Inchworm to Push Up
2 Sets:
5 Squat Jumps
5 Broad Jumps
5 Push Ups
20 Single Unders
Athletes Notes
Jumping Jacks
High Knees
Big Arm Circles
Inchworm to Pushup
Jumping Air Squat
Broad Jump
Push Up
Single Unders
()
Jump Rope Capacity (4 Rounds for reps)
4 sets
1:00 Work / 1:00 Rest
Single Unders or Out and Ins
*Can also do Double Unders
Athletes Notes
Score
This workout is scored on how many reps you complete each set.
Workout Flow
1:00 Single Unders
-rest 1:00-
1:00 Single Unders
-rest 1:00-
1:00 Single Unders
-rest 1:00-
1:00 Single Unders
Demo videos
Single Unders
Out and Ins
Double Under
Scaling
4 sets
1:00 Work / 1:00 Rest
Out and Ins
Mayhem Mom Mods
4 sets
1:00 Work / 1:00 Rest
Single Unders Or Out and Ins
*Can also do Double Unders
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Sweegs (Time)
40 Push Ups
600m Run or 60 Jumping Jacks + 60 High Knees
20 Push Press
600m Run or 60 Jumping Jacks + 60 High Knees
10 Dumbbell Devil Press (2×50/35) or Burpee Backpack Russian Swing
600m Run or 60 Jumping Jacks + 60 High Knees
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on time to complete all the work.
Workout Flow
As quickly as possible, complete:
40 Push Ups
600m Run
20 Push Press
600m Run
10 Dumbbell Devil Press
600m Run
Demo videos
Push Up
Jumping Jacks
High Knees
Dumbbell Push Press
Backpack Push Press
Dumbbell Devil Press
Burpee Backpack Russian Swing
Scaling
30 Push Ups
400m Run or 40 Jumping Jacks + 40 High Knees
15 Push Press
600m Run or 60 Jumping Jacks + 60 High Knees
5 Dumbbell Devil Press or Burpee Backpack Russian Swing
400m Run or 40 Jumping Jacks + 40 High Knees
*Dumbbell (2×35/25) or Backpack
Mayhem Mom Mods
40 Elevated Knee Push Ups
1200m C2 Bike
20 Push Press
1200m C2 Bike
10 Elevated Dumbbell Devil Press
1200m C2 Bike
*Dumbbell (2×35 or lighter) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!