Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 rounds:
10/per side Groiners
10 Jumping Jacks
10 Air Squats
10 High Knees
20 Butt Kicks
Athletes Notes
Groiners
Jumping Jacks
Air Squats
High Knees
Butt Kicks
()
Jump Rope Capacity (3 Rounds for reps)
3 sets:
Single Unders or Out-and-Ins
1:30 Work / 1:30 Rest
*Can also do Double Unders to work on movement mastery
Athletes Notes
Score
This workout is scored on how many reps you can complete in each set.
Workout Flow
0:00-1:30 Jump Rope
1:30-3:00 Rest
3:00-4:30 Jump Rope
4:30-6:00 Rest
6:00-7:30 Jump Rope
Demo videos
Single Unders
Out and Ins
Double Under
Scaling
No Scaling Needed.
Mayhem Mom Mods
3 sets:
Cal Echo Bike
1:30 Work / 1:30 Rest
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Strength (2 Rounds for reps)
3 sets
Max Tempo Glute Bridge Floor Press* @40X1
-rest :30-
Max Hold Side Star Plank each side (in seconds)
-rest 2:00 b/t sets-
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how many reps you complete of both movements. There are two scores.
–Score 1: Total reps of tempo glute bridge floor press
–Score 2: Total time in side star plank (left and right combined)
Workout Flow
Max Reps Tempo Glute Bridge Floor Press
-rest :30-
Max Hold Side Star Plank – Left Side
Max Hold Side Star Plank – Right Side
-rest 2:00-
Max Reps Tempo Glute Bridge Floor Press
-rest :30-
Max Hold Side Star Plank – Left Side
Max Hold Side Star Plank – Right Side
-rest 2:00-
Max Reps Tempo Glute Bridge Floor Press
-rest :30-
Max Hold Side Star Plank – Left Side
Max Hold Side Star Plank – Right Side
Demo videos
Tempo Glute Bridge Floor Press
Star Plank
Scaling
3 Sets
Max Tempo Glute Bridge Floor Press* @40X1
-rest :30-
Max Modified Star Plank per side
-rest 2:00-
Mayhem Mom Mods
3 sets
Max Tempo Incline DB Bench * @40X1
-rest :30-
Max Modified Star Plank per side
-rest 2:00-
Check out our Scaling and Substitution Movement Document Here! for more recommendations!