Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
1 Set:
15 Jumping Jacks
30 High Knees
10 Arm Circles
5 Inchworm to Push Up
2 Sets:
5 Squat Jumps
5 Broad Jumps
5 Push Ups
Athletes Notes
Jumping Jacks
High Knees
Big Arm Circles
Inchworm to Pushup
Jumping Air Squat
Broad Jump
Push Up
()
The Ranch (Time)
For Time
1:00 work / 2:00 rest
9 Power Clean*
6 Push Press*
Max Double Unders or Penguin Hops in the time remaining
Go until you complete 300 Double Unders or Penguin Hops. Cap: 10 sets.
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on total time it takes to complete 300 double unders.
Workout Flow
0:00-1:00
9 Power Clean
6 Push Press
Max Double Unders in the remaining time
1:00-3:00
Rest
3:00-4:00
9 Power Clean
6 Push Press
Max Double Unders in the remaining time
4:00-5:00
Rest
Continue working in this fashion until you have completed 300 double unders (or penguin hops).
*Cap: 10 Sets (28:00)
Demo videos
Double Dumbbell Power Clean
Backpack Hang Power Clean
Double Dumbbell Push Press
Backpack Push Press
Double Under
Penguin Hops
Scaling
For Time
1:00 work / 2:00 rest
7 Power Clean
4 Push Press
Max Double Unders or Penguin Hops in the time remaining
Go until you complete 200 Double Unders or Penguin Hops. Cap: 10 sets.
*Dumbbell (2×35/25) or Backpack
.
Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!
.
Check out our Scaling and Substitution Movement Document Here! for more recommendations!