Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 Sets
10 Scap Push Ups
10 Alternating Samson Lunge
10 Glute Bridge with 2 second pause at top
10 Hollow Rocks
10 Shoulder Swimmers
Athletes Notes
Scap Only Push Up
Samson Lunge
Glute Bridge Hold
Hollow Rocks
Shoulder Swimmers
()
Scooby Snacks (Time)
4 Rounds For Time
10 Dual Dumbbell Russian Swing (2×50/35) or Backpack Russian Swing
15 Dual Dumbbell Bench (2×50/35) or Push Ups
20 alt Single Leg V Ups
-rest 1:00 between rounds-
Athletes Notes
Score
This workout is scored on how quickly you complete the entire workout, including rest.
Workout Flow
10 Dual Dumbbell Russian Swing
15 Dual Dumbbell Bench
20 alt Single Leg V Ups
-rest 1:00-
10 Dual Dumbbell Russian Swing
15 Dual Dumbbell Bench
20 alt Single Leg V Ups
-rest 1:00-
10 Dual Dumbbell Russian Swing
15 Dual Dumbbell Bench
20 alt Single Leg V Ups
-rest 1:00-
10 Dual Dumbbell Russian Swing
15 Dumbbell Bench
20 alt Single Leg V Ups
Demo videos
Double Dumbbell Russian Swings
Backpack Russian Swings
Dumbbell Bench Press
Push Ups
Alternating Leg V Ups
Scaling
4 Rounds For Time
10 Single Dumbbell Russian Swing (1×50/35) or Backpack Russian Swing
15 Dual Dumbbell Bench (2×35/25) or Push Ups
20 alt Single Leg V Ups
-rest 1:00 between rounds-
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!