Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 AMRAP
10 Jumping Jacks
10 Glute Bridge
10 Forward Lunges
10 Alt V Up
5 Inchworm to Push Up
5 Burpees
Athletes Notes
Jumping Jacks
Glute Bridges
Bodyweight Forward Lunges
Alternating Leg V Ups
Inchworm to Pushup
Burpee
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The Spy Who Loved Me (3 Rounds for time)
50 Double Unders or Penguin Hops
20 Dumbbell Deadlift* or Sumo Backpack Deadlift
10 Strict Press*
50 Double Unders or Penguin Hops
-rest 3:00-
50 Double Unders or Penguin Hops
20 Dumbbell Deadlift* or Sumo Backpack Deadlift
20 Push Press*
50 Double Unders or Penguin Hops
-rest 3:00-
50 Double Unders or Penguin Hops
20 Dumbbell Deadlift* or Sumo Backpack Deadlift
30 Push Jerk*
50 Double Unders or Penguin Hops
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on time for each set. There are 3 scores.
Workout Flow
50 Double Unders
20 Dumbbell Deadlift
10 Strict Press
50 Double Unders
-rest 3:00-
50 Double Unders
20 Dumbbell Deadlift
20 Push Press
50 Double Unders
-rest 3:00-
50 Double Unders
20 Dumbbell Deadlift
30 Push Jerk
50 Double Unders
Demo videos
Double Under
Penguin Hops
Double Dumbbell Deadlift
Backpack Sumo Deadlift
Double Dumbbell Strict Press
Double Dumbbell Push Press
Double Dumbbell Push Jerk
Backpack Strict Press
Backpack Push Press
Backpack Push Jerk
Scaling
100 Single Unders
20 Dumbbell Deadlift or Sumo Backpack Deadlift
10 Strict Press
100 Single Unders
-rest 3:00-
100 Single Unders
20 Dumbbell Deadlift or Sumo Backpack Deadlift
20 Push Press
100 Single Unders
-rest 3:00-
100 Single Unders
20 Dumbbell Deadlift or Sumo Backpack Deadlift
30 Push Jerk
100 Single Unders
*Dumbbell (2×35/25) or Backpack
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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!