Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 rounds:
10 Arm Circles
10 Scap Push Up
10 Glute Bridge
8 Quadruped Shoulder Taps
8 Bird Dogs
10 Air Squats
Athletes Notes
Big Arm Circles
Scap Only Push Up
Glute Bridges
Quadruped Shoulder Taps
Birddog
Air Squats
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MVP Arena (AMRAP – Rounds and Reps)
20 minute AMRAP
400m Run OR 48 High Knees to Lateral Shuffle
1-2-3-4… sets of:
4 Alt Burpee Russian Swing*
8 V-Ups
*add a set of the burpee Russian swings and V-ups after finishing each round of the run + sets
*Dumbbell (1×50/35)
Athletes Notes
Score
This workout is scored based on how many rounds and reps you complete in 20:00.
Workout Flow
On a 20:00 clock:
400m run
4 alt burpee Russian swing + 8 V-ups
400m run
4 alt burpee Russian swing + 8 V-ups
4 alt burpee Russian swing + 8 V-ups
400m run
4 alt burpee Russian swing + 8 V-ups
4 alt burpee Russian swing + 8 V-ups
4 alt burpee Russian swing + 8 V-ups
…etc. adding a set of 4 burpee Russian swings + 8 V-ups every round, until the 20:00 is up.
Demo videos
High Knees to Lateral Shuffle
Burpee Dumbbell Russian Swing
Burpee Backpack Russian Swing
V-Ups
Scaling
20 minute AMRAP
400m Run OR 48 High Knees to Lateral Shuffle
1-2-3-4… sets of:
4 Alt Burpee Russian Swing*
8 Tuck Ups
*add a set of the burpee Russian swings and Tuck Up after finishing each round of the run + sets
*Dumbbell (1×50/35)
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!