Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 AMRAP
10 Inchworm
5 Plank to Downward Dog
10 Cat-Cow Stretch
10 Plank Shoulder Taps
15 second Hollow Hold
Athletes Notes
Inchworm to Hollow
Plank to Downward Dog
Cat Cow
Plank Shoulder Taps
Hollow Hold
()
Strength (Checkmark)
For Time
Accumulate 2:00 Pronated Chin Over Bar Hold -OR- Dual Dumbbell or Backpack Row Hold
*every time you break complete 20 Push Ups
**Finish with 20 Push Ups
Athletes Notes
Score
This workout is scored on completion. Use the notes to score how many push ups you had to complete.
Workout Flow
Accumulate a total of 2:00 Pronated Chin Over Bar Hold
-complete 20 push ups every time you break-
Once 2:00 has been accumulated in the hold, complete 20 more push ups to finish.
Demo videos
Pronated Chin Over Bar Hold
Double Dumbbell Row Hold
Backpack Row Hold
Push Ups
Scaling
No Scaling Option Needed.
Mayhem Mom Mods
For Time
Accumulate 2:00 Pronated Chin Over Bar Hold -OR- Dual Dumbbell or Backpack Row Hold
*every time you break complete 20 Elevated Push Up
*Finish with 20 Elevated Push Up
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
She-Ra’s Core Challenge (2 Rounds for reps)
2 Rounds for Max Reps
:30 Feet Elevated Back Flat Crunch w/ hands behind head
-rest :30-
:30 Feet Elevated Back Flat Crunch w/ hands crossed at chest
-rest :30-
:30 Feet Elevated Back Flat Crunch w/ hands at side
-rest :30-
Athletes Notes
Score
This workout is scored on the total number of reps completed in each round.
Workout Flow
:30 Feet Elevated Back Flat Crunch w/ hands behind head
-rest :30-
:30 Feet Elevated Back Flat Crunch w/ hands crossed at chest
-rest :30-
:30 Feet Elevated Back Flat Crunch w/ hands at side
-rest :30-
:30 Feet Elevated Back Flat Crunch w/ hands behind head
-rest :30-
:30 Feet Elevated Back Flat Crunch w/ hands crossed at chest
-rest :30-
:30 Feet Elevated Back Flat Crunch w/ hands at side
Demo videos
Feet Elevated Back Flat Crunch with Hands Behind Head
Feet Elevated Back Flat Crunch with Hands Crossed
Feet Elevated Back Flat Crunch with Hands at Side
Scaling
No Scaling Needed
Mayhem Mom Mods
2 Rounds:
:30 Elevated Mountain Climber
-rest :30-
:30 Elevated Mountain Climber
-rest :30-
:30 Elevated Mountain Climber
-rest :30-
Check out our Scaling and Substitution Movement Document Here! for more recommendations!