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
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Aromas (Time)
Complete in as few sets as possible:
Accumulate 50/arm Single Arm Braced Shoulder Press*
Accumulate 50/leg Single Leg Assisted RDL*
Accumulate 1:30/leg Single Leg Glute Bridge Hold
*Dumbbell (1×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how long it takes you to complete all the work.
Workout Flow
As quickly as possible, complete:
50 Single Arm Braced Shoulder Press – left arm
50 Single Arm Braced Shoulder Press – right arm
50 Single Leg Assisted RDL – left leg
50 Single Leg Assisted RDL – right leg
1:30 Single Leg Glute Bridge Hold – left leg
1:30 Single Leg Glute Bridge Hold – right leg
*Must complete all reps of a movement before moving on to the next one.
Demo videos
Dumbbell Single Arm Braced Shoulder Press
Backpack Single Arm Braced Shoulder Press
Hand Supported Single Leg Dumbbell Romanian Deadlift
Single Leg Glute Bridge Hold
Scaling
Complete in as few sets as possible:
Accumulate 40/arm Single Arm Braced Shoulder Press
Accumulate 40 /leg Single Leg Assisted RDL
Accumulate 1:00/leg Single Leg Glute Bridge Hold
*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!