Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 AMRAP
5/side Samson Lunge
20 Alternating Cossack Squats
10/side Split Squat
10/side Side Plank Leg Raise
Athletes Notes
Samson Lunge
Cossack Squat
Bodyweight Split Squat
Side Plank Leg Raise
()
Upper Body Strength (2 Rounds for reps)
2 sets
Max Box Pike Handstand Push Up or Pike Push Up
-rest 1:00-
Max Feet Elevated Push Up or Push Up
-rest 3:00 b/t sets-
Athletes Notes
Score
This workout is scored on max reps of pike hand stand push up and max feet elevated push ups. There are two scores.
Score 1: total box pike HSPU reps
Score 2: total feet elevated push up reps
Workout Flow
Perform one max set of Box Pike Handstand Push Ups
-rest 1:00-
Perform one max set of Feet Elevated Push Ups
-rest 3:00-
Perform one max set of Box Pike Handstand Push Ups
-rest 1:00-
Perform one max set of Feet Elevated Push Ups
Demo videos
Pike Push Up
Box Pike Handstand Push Up
Feet Elevated Push Up
Push Up
Scaling
2 sets
Max Pike Push Up
-rest 1:00-
Max Push Up
-rest 3:00 b/t sets-
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Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!
.
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Lower Body Strength (3 Rounds for reps)
2 sets
Max Single Leg RDL – left side
-rest :30-
Max Single Leg RDL – right side
-rest :30-
1:00 Max Russian Swing
-rest 3:00 b/t sets-
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how many reps you complete of each movement.
Score 1: total single leg RDL on the left side
Score 2: total single leg RDL on the right side
Score 3: total Russian swings
Workout Flow
Complete one max set of single leg RDL on the left side
-rest :30-
Complete one max set of single leg RDL on the right side
-rest :30-
1:00 for max reps of double DB Russian Swing
-rest 3:00-
Complete one max set of single leg RDL on the left side
-rest :30-
Complete one max set of single leg RDL on the right side
-rest :30-
1:00 for max reps of Russian Swing
Demo videos
Double Dumbbell Single Leg RDL
Backpack Single Leg RDL
Double Dumbbell Russian Swings
Backpack Russian Swings
Scaling
2 sets
Max Single Leg RDL – left side
-rest :30-
Max Single Leg RDL – right side
-rest :30-
1:00 Max Russian Swing*
-rest 3:00-
*Dumbbell (2×35/25) 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!