Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Sets:
10 Air Squats
8 Downward Dog to Upward Dog
10 Bodyweight Walk Through Lunges
4 Burpees
20 High Knees
Athletes Notes
Air Squats
Downward Dog to Upward Dog Transition
Bodyweight Walk Through Lunge
Burpee
High Knees
()
He-Man (5 Rounds for weight)
Every 3:00 for 5 Sets
Complete 7 Bear Complexes
1 Bear Complex is Unbroken:
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Front Squat + 1 Push Press
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on completion.
Workout Flow
0:00-3:00
Compete 7 Bear Complex
(rest as needed between complexes)
3:00-6:00
Compete 7 Bear Complex
(rest as needed between complexes)
6:00-9:00
Compete 7 Bear Complex
(rest as needed between complexes)
9:00-12:00
Compete 7 Bear Complex
(rest as needed between complexes)
12:00-15:00
Compete 7 Bear Complex
(rest as needed between complexes)
Demo videos
Double Dumbbell Bear Complex
Backpack Bear Complex
Scaling
Every 3:00 for 5 Sets
Complete 7 Bear Complexes
1 Bear Complex is Unbroken:
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Front Squat + 1 Push Press
*Dumbbell (2×35/25) or Backpack
Mayhem Mom Mods
Every 3:00 for 5 Sets
Complete 7 Bear Complexes
1 Bear Complex is Unbroken:
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Front Squat + 1 Push Press
*Dumbbell (2×25 or lighter) or Backpack
Check out our Scaling and Substitution Movement Document Here! for more recommendations!