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
()
Blofeld (3 Rounds for reps)
3 sets for Total Steps
3 minute AMRAP
Walking Lunges or Alt Forward Lunge Steps (Weighted* or Bodyweight)
*at the start of each minute complete 10 alt Renegade Rows* or 10 Alt Plank Walk Ups
-rest 3:00 b/t sets-
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how many lunges you complete in each set.
Workout Flow
0:00-1:00
10 alt Renegade Row
Max steps walking/forward lunges
1:00-2:00
10 alt Renegade Row
Max steps walking/forward lunges
2:00-3:00
10 alt Renegade Row
Max steps walking/forward lunges
3:00-6:00
Rest
6:00-7:00
10 alt Renegade Row
Max steps walking/forward lunges
7:00-8:00
10 alt Renegade Row
Max steps walking/forward lunges
8:00-9:00
10 alt Renegade Row
Max steps walking/forward lunges
9:00-12:00
Rest
12:00-13:00
10 alt Renegade Row
Max steps walking/forward lunges
13:00-14:00
10 alt Renegade Row
Max steps walking/forward lunges
14:00-15:00
10 alt Renegade Row
Max steps walking/forward lunges
Demo videos
Bodyweight Walking Lunge
Bodyweight Forward Lunges
Double Dumbbell Farmer Hold Walking Lunge
Backpack Walking Lunge
Dumbbell Renegade Row
Plank Walk Ups
Scaling
3 sets for Total Steps
3 minute AMRAP
Walking Lunges or Alt Forward Lunge Steps (Bodyweight)
*at the start of each minute complete 10 Alt Plank Walk Ups
-rest 3:00-
.
Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!
.
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Core Accessory (4 Rounds for reps)
6 sets for max reps
:30 work/:30 rest
Stick Abmat Butterfly Sit Up or Straight Leg Sit Up
Athletes Notes
Score
This workout is scored on how many reps you can complete in the 6 working sets.
Workout Flow
0:00-:30
Max Reps Stick Sit Up
:30-1:00
Rest
1:00-1:30
Max Reps Stick Sit Up
1:30-2:00
Rest
2:00-2:30
Max Reps Stick Sit Up
2:30-3:00
Rest
3:00-3:30
Max Reps Stick Sit Up
3:30-4:00
Rest
4:00-4:30
Max Reps Stick Sit Up
4:30-5:00
Rest
5:00-5:30
Max Reps Stick Sit Up
Demo videos
Stick Sit Up – Butterfly Legs
Stick Straight Leg Situp
Scaling
6 sets for max reps
:30 work/:30 rest
Straight Leg Situp
.
Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!
.
Check out our Scaling and Substitution Movement Document Here! for more recommendations!