Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 rounds
8 Cat Cow
10 Bodyweight Good Mornings
10 Reverse Lunge with Twist
:15 Hollow Body Hold
Athletes Notes
Cat Cow
Bodyweight Good Morning
Reverse Lunge with Twist
Hollow Hold
()
Alleghanys (Checkmark)
4 sets
8/leg Tempo Hand Supported Single Leg RDL* @3011
-rest :30-
20 Tempo Feet Elevated Glute Bridge* @2012
-rest :30-
:30/arm Side Star Plank
-rest 2:00-
*Dumbbell (1×50/35), Backpack, or Bodyweight
Athletes Notes
Score
This workout is scored on completion.
Workout Flow
8 Tempo Hand Supported Single Leg RDL- left side
8 Tempo Hand Supported Single Leg RDL – right side
-rest :30-
20 Tempo Feet Elevated Glute Bridge
-rest :30-
:30 Side Star Plank – left side
:30 Side Star Plank – right side
-rest 2:00-
8 Tempo Hand Supported Single Leg RDL – left side
8 Tempo Hand Supported Single Leg RDL – right side
-rest :30-
20 Tempo Feet Elevated Glute Bridge
-rest :30-
:30 Side Star Plank – left side
:30 Side Star Plank – right side
-rest 2:00-
8 Tempo Hand Supported Single Leg RDL – left side
8 Tempo Hand Supported Single Leg RDL – right side
-rest :30-
20 Tempo Feet Elevated Glute Bridge
-rest :30-
:30 Side Star Plank – left side
:30 Side Star Plank – right side
-rest 2:00-
8 Tempo Hand Supported Single Leg RDL – left side
8 Tempo Hand Supported Single Leg RDL – right side
-rest :30-
20 Tempo Feet Elevated Glute Bridge
-rest :30-
:30 Side Star Plank – left side
:30 Side Star Plank – right side
Demo videos
Tempo Hand Supported Single Leg RDL
Tempo Dumbbell Elevated Glute Bridge
Tempo Backpack Elevated Glute Bridge
Star Plank
Scaling
4 sets
8/leg Tempo Hand Supported Single Leg RDL* @3011
-rest :30-
20 Tempo Feet Elevated Glute Bridge* @2012
-rest :30-
:30/arm Side Star Plank
-rest 2:00-
*Dumbbell (1×35/25), Backpack, or Bodyweight
Mayhem Mom Mods
4 sets
8/leg Tempo Hand Supported Single Leg RDL* @3011
-rest :30-
20 Tempo Feet Elevated Glute Bridge* @2012
-rest :30-
:30/arm Modified Star Plank
-rest 2:00-
*Dumbbell (1×35), Backpack, or Bodyweight
Check out our Scaling and Substitution Movement Document Here! for more recommendations!