Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
7:00 AMRAP
10 Knee Hug to Lateral Lunge
10 Glute March
5 Wall Angel
20 Hollow Body Hold Flutter Kicks
5 Squat to Calf Raise
Athletes Notes
Knee Hug to Lateral Lunge
Glute Bridge March
Wall Angels
Flutter Kicks
Squat to Calf Raise
()
Accessory Strength (3 Rounds for time)
3 sets
20 alt Piston Dumbbell Bench** or Push Up with Single Arm Shoulder Tap
-rest 1:00-
10/leg Hip Thrust* with Single Leg Lowering or Bodyweight Hip Thrust with Single Leg Lowering
-rest 1:00-
Max Goblet Wall Sit Hold* or Wall Sit March (2 steps=1 second)
-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 how many seconds you hold the Goblet Wall sit each time.
–If subbing wall sit march, every 2 steps = 1 second of time.
Workout Flow
20 Alt Piston DB Bench
-rest 1:00-
10 Hip Thrust w/ Single Leg Lowering – left side
10 Hip Thrust w/ Single Leg Lowering – right side
-rest 1:00-
Max Goblet Wall Sit Hold
-rest 2:00-
20 Alt Piston DB Bench
-rest 1:00-
10 Hip Thrust w/ Single Leg Lowering – left side
10 Hip Thrust w/ Single Leg Lowering – right side
-rest 1:00-
Max Goblet Wall Sit Hold
-rest 2:00-
20 Alt Piston DB Bench
-rest 1:00-
10 Hip Thrust w/ Single Leg Lowering – left side
10 Hip Thrust w/ Single Leg Lowering – right side
-rest 1:00-
Max Goblet Wall Sit Hold
Demo videos
Dumbbell Piston Bench Press
Push Up with Single Arm Shoulder Tap
Dumbbell Hip Thrust with Single Leg Lower
Hip Thrust with Single Leg Lowering
Backpack Hip Thrust with Single Leg Lowering
Dumbbell Goblet Wall Sit March
Backpack Goblet Wall Sit
Wall Sit March
Scaling
3 sets
20 alt Piston Dumbbell Bench or Push Up with Single Arm Shoulder Tap
-rest 1:00-
10/leg Hip Thrust with Single Leg Lowering or Bodyweight Hip Thrust with Single Leg Lowering
-rest 1:00-
Max Goblet Wall Sit Hold or Wall Sit March (2 steps=1 second)
-rest 2:00-
*Bench press: Dumbbell (2×35/25) or Backpack
*Hip thrust and wall sit: Dumbbell (1×35/25) 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!