Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 AMRAP
10 Glute Bridges
10 Air Squats
10 Supermans
10 Pike Shoulder Taps
20 Skater Jumps
Athletes Notes
Glute Bridges
Air Squats
Supermans
Pike Shoulder Taps
Skater Side Jumps
()
Spectre (2 Rounds for reps)
2 sets
2:00 AMRAP
5 Strict Pull Ups or 10/arm 3 Point Row*
10 Dumbbell Hang Squat Cleans (2×50/35) or 15 Backpack Goblet Squats
Max Strict Pull Ups or Max Bent Over Row**
-rest 2:00-
2:00 AMRAP
10 Dumbbell Hang Squat Cleans (2×50/35) or 15 Backpack Goblet Squats
5 Strict Pull Ups or 10/arm 3 Point Row*
Max Dumbbell Front Squat (2×50/35) or Air Squat
-rest 2:00 b/t sets-
*Dumbbell (1×50/35) or Backpack
**Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on total reps of the max movement in each AMRAP.
Score 1: total strict pull ups
Score 2: total front squats
Workout Flow
0:00-2:00
5 Strict Pull Ups
10 Dumbbell Hang Squat Cleans
Max Strict Pull Ups
2:00-4:00
Rest
4:00-6:00
10 Dumbbell Hang Squat Cleans
5 Strict Pull Ups
Max Dumbbell Front Squats
6:00-8:00
Rest
8:00-10:00
5 Strict Pull Ups
10 Dumbbell Hang Squat Cleans
Max Strict Pull Ups
10:00-12:00
Rest
12:00-14:00
10 Dumbbell Hang Squat Cleans
5 Strict Pull Ups
Max Dumbbell Front Squat
Demo videos
Strict Pull Up
3-point Single Arm Backpack Row
Double Dumbbell Hang Squat Clean
Backpack Goblet Squat
Double Dumbbell Bent Over Row
Backpack Bent Over Row
Double Dumbbell Front Squats
Air Squats
Scaling
2 sets
2:00 AMRAP
5 Strict Pull Ups or 10 per arm 3 Point Row (Dumbbell (1×35/25) or Backpack)
10 Dumbbell Hang Squat Cleans (2×35/25) or 15 Backpack Goblet Squats
Max Strict Pull Ups or Max Bent Over Row (Dumbbell (2×35/25) or Backpack)
-rest 2:00-
2:00 AMRAP
10 Dumbbell Hang Squat Cleans (2×35/25) or 15 Backpack Goblet Squats
5 Strict Pull Ups or 10 per arm 3 Point Row
Max Dumbbell Front Squat (2×35/25) or Air Squat
-rest 2:00-
.
Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!
.
Check out our Scaling and Substitution Movement Document Here! for more recommendations!