Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 Rounds
20 High Knees
20 Butt Kicks
10 Lateral Lunges
10 Bodyweight Good Mornings
5 Air Squats
then
3 Rounds
10 Glute Bridges
10 World’s Greatest Stretch
Athletes Notes
High Knees
Butt Kicks
Lateral Lunge
Bodyweight Good Morning
Air Squats
Glute Bridges
World’s Greatest Stretch
()
Kobra Khan (2 Rounds for reps)
In a 5 minute window
400m Run or 120 Skater Jumps
into
AMRAP in the time remaining:
5 Box Jump/Step Over (24/20) or Squat Tuck Jumps
10 Alt Dumbbell Snatch (50/35) or Backpack Ground to Overhead
-rest 5 minutes-
In a 5 minute Window
2:00 AMRAP
5 Box Jump/Step Over (24/20) or Squat Tuck Jumps
10 Alt Dumbbell Snatch (50/35) or Backpack Ground to Overhead
into
400m Run or 120 Skater Jumps
Athletes Notes
Score
This workout is scored on total reps in each AMRAP.
Workout Flow
On a 5:00 clock:
400m Run
then in remaining time, complete as many rounds/reps as possible of:
5 Box Jump Overs
10 Alt DB Snatch
-rest 5:00-
On a 5:00 clock:
400m Run
then in remaining time, complete as many rounds/reps as possible of:
5 Box Jump Overs
10 Alt DB Snatch
Demo videos
Skater Side Jumps
Air Squat Tuck Jump
Box Jump Over
Box Step Over
Dumbbell Snatch
Backpack Ground to Overhead
Scaling
In a 5 minute window
120 Skater Jumps
into
AMRAP in the time remaining:
5 Box Jump/Step Over (24/20) or Squat Tuck Jumps
10 Alt Dumbbell Snatch (35/25) or Backpack Ground to Overhead
-rest 5 minutes-
In a 5 minute window
2:00 AMRAP
5 Box Step Over (24/20) or Squat Tuck Jumps
10 Alt Dumbbell Snatch (35) or Backpack Ground to Overhead
into
400m Run or 120 Skater Jumps
Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!
.
Check out our Scaling and Substitution Movement Document Here! for more recommendations!