Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 Rounds
:30 No Jump Rope Jump
10 Wrist Stretch
5 Inchworm to Push Up
10 Glute Bridge Reach
10 Air Squat
10 Plank Shoulder Taps
Athletes Notes
No Jump Rope Jump
Wrist Stretches
Inchworm to Push Up
Heel Taps (aka Glute Bridge Reach)
Air Squats
Plank Shoulder Taps
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Mystery Inc (3 Rounds for reps)
5 Sets for Max Reps
:30 Max Hang Power Clean*
-:30 rest-
:30 Max Push Press*
-:30 rest-
:30 Max Double Unders or Penguin Hops
-1:30 rest b/t sets-
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on max reps for each of these movements.
–Score 1: Total hang power cleans
–Score 2: Total push press
–Score 3: Total double unders
Workout Flow
:30 Max Hang Power Clean
-:30 rest-
:30 Max Push Press
-:30 rest-
:30 Max Double Unders
-1:30 rest-
:30 Max Hang Power Clean
-:30 rest-
:30 Max Push Press
-:30 rest-
:30 Max Double Unders
-1:30 rest-
:30 Max Hang Power Clean
-:30 rest-
:30 Max Push Press
-:30 rest-
:30 Max Double Unders
-1:30 rest-
:30 Max Hang Power Clean
-:30 rest-
:30 Max Push Press
-:30 rest-
:30 Max Double Unders
-1:30 rest-
:30 Max Hang Power Clean
-:30 rest-
:30 Max Push Press
-:30 rest-
:30 Max Double Unders
Demo videos
Double DB Hang Power Clean
Backpack Hang Power Cleans
Double Dumbbell Push Press
Backpack Push Press
Double Under
Penguin Hops
Scaling
5 Sets for Max Reps
:30 Max Hang Power Clean
-:30 rest-
:30 Max Push Press
-:30 rest-
:30 Max Single Unders
-1:30 rest b/t sets-
*Dumbbell (2×35/25) or Backpack
Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!
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Check out our Scaling and Substitution Movement Document Here! for more recommendations!