Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 Rounds
:30 Jumping Jacks
:30 Bodyweight Good Mornings
:30 Glute Bridges
:30 Deadbugs
:30 Alt Reverse Lunge
:30 World’s Greatest Stretch
:30 Hip Circles
Athletes Notes
Jumping Jacks
Bodyweight Good Morning
Glute Bridges
Deadbug
Reverse Lunge
World’s Greatest Stretch
Hip Circles
()
Redbeard’s Ghost (3 Rounds for time)
4 Rounds
8 alt Gorilla Row* or 4/arm Single Arm Bent Over Backpack Row
8 alt Dumbbell Front Rack Walking Lunge* or Bodyweight Lunge
-rest 1:00-
2 Rounds
16 alt Gorilla Row* or 8/arm Single Arm Bent Over Backpack Row
16 alt Dumbbell Front Rack Walking Lunge or Bodyweight Lunge
-rest 1:00-
32 alt Gorilla Row* or 16/arm Single Arm Bent Over Backpack Row
32 alt Dumbbell Front Rack Walking Lunge or Bodyweight Lunge
*Dumbbell (2×50/35)
Athletes Notes
Score
This workout is scored on how quickly you complete each set.
Workout Flow
8 alt Gorilla Row
8 alt Dumbbell Front Rack Walking Lunge
8 alt Gorilla Row
8 alt Dumbbell Front Rack Walking Lunge
8 alt Gorilla Row
8 alt Dumbbell Front Rack Walking Lunge
8 alt Gorilla Row
8 alt Dumbbell Front Rack Walking Lunge
-rest 1:00-
16 alt Gorilla Row
16 alt Dumbbell Front Rack Walking Lunge
16 alt Gorilla Row
16 alt Dumbbell Front Rack Walking Lunge
-rest 1:00-
32 alt Gorilla Row
32 alt Dumbbell Front Rack Walking Lunge
Demo videos
Dumbbell Gorilla Row
Single Arm Bent Over Backpack Row
Double Dumbbell Front Rack Walking Lunge
Bodyweight Walking Lunge
Scaling
4 Rounds
8 alt Gorilla Row or 4/arm Single Arm Bent over Backpack Row
8 alt Double Dumbbell Front Rack Forward Lunges or Bodyweight Lunge
-rest 1:00-
2 Rounds
16 alt Gorilla Row or 8/arm Single Bent over Backpack Row
16 alt Double Dumbbell Front Rack Forward Lunges or Bodyweight Lunge
-rest 1:00-
32 alt Gorilla Row or 16/arm Single Bent over Backpack Row
32 alt Double Dumbbell Front Rack Forward Lunges or Bodyweight Lunge
*Dumbbell (2×35/25)
Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Daphne’s Core Work (Checkmark)
3 sets:
1:00 Plank
12 Russian Twists
10 V-Up
-:30 rest b/t sets-
Athletes Notes
Score
This workout is scored on completion.
Workout Flow
Accumulate 1:00 Plank
12 Russian Twists
10 V-Ups
-rest :30-
Accumulate 1:00 Plank
12 Russian Twists
10 V-Ups
-rest :30-
Accumulate 1:00 Plank
12 Russian Twists
10 V-Ups
Demo videos
Plank
Russian Twists
V-ups
Scaling
3 sets:
1:00 Plank
12 Russian Twists
10 Tuck Ups
-:30 rest b/t sets-
Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!
.
Check out our Scaling and Substitution Movement Document Here! for more recommendations!