Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
7:00 AMRAP
:20 Deep Squat Hold
10 Glute Bridge March
10 Dynamic Squats
6 Squat Rotations
Athletes Notes
Deep Squat Hold
Glute Bridge March
Dynamic Squat Stretch
Squat with Thoracic Rotation
()
Miner 49er (2 Rounds for time)
2 Sets
21-15-9
Goblet Squat*
7-5-3
Strict Chest to Bar Pull Up -OR- 7/arm Dumbbell Renegade Row -OR- 7/arm 2 Point Single Arm Backpack Row
-rest 3:00 between sets-
*Dumbbell (1×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how quickly you complete each set.
Workout Flow
21 Goblet Squat
7 Strict Chest to Bar Pull Up
15 Goblet Squat
5 Strict Chest to Bar Pull Up
9 Goblet Squat
3 Strict Chest to Bar Pull Up
-rest 3:00-
21 Goblet Squat
7 Strict Chest to Bar Pull Up
15 Goblet Squat
5 Strict Chest to Bar Pull Up
9 Goblet Squat
3 Strict Chest to Bar Pull Up
Demo videos
Dumbbell Goblet Squat
Backpack Goblet Squat
Strict Chest to Bar
Dumbbell Renegade Row
2 Point Backpack Bent Over Row
Scaling
2 Sets
21-15-9
Goblet Squat
7-5-3
7/arm Dumbbell Renegade Row -OR- 7/arm 2 Point Single Arm Backpack Row
-rest 3:00 between sets-
*Dumbbell (1×35/25) or Backpack
Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!
.
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Muscle Endurance (Checkmark)
Copenhagen Plank
Accumulate 1:30/side in the least amount of sets
Athletes Notes
Score
This workout is scored on completion.
Workout Flow
Accumulate 1:30 Copenhagen Plank Left Side
-rest as needed-
Accumulate 1:30 Copenhagen Plank Right Side
Demo videos
Copenhagen Plank
Scaling
Modified Copenhagen Plank
Accumulate 1:30/side in the least amount of 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!