Mayhem Affiliate – At Home – Sat, Aug 2

By tmurch17Uncategorized

Crossfit Lillington – Mayhem Affiliate – At Home

View Public Whiteboard

Warm Up (No Measure)

2-3 rounds

8 Cat Cow

10 Bodyweight Good Mornings

5 No Push Up Burpee

10 Reverse Lunge + Air Squat

:15 Hollow Body Hold

Athletes Notes

Cat Cow

Bodyweight Good Morning

No Push Up Burpee

Reverse Lunge + Air Squat

Hollow Hold

()

Strength Conditioning (5 Rounds for reps)

5 sets

5/leg Single Leg Broad Jump with 2 Foot Landing

-rest :30-

5 Strict Burpee into Squat Clean*

-rest :30-

1:00 Max Hollow Body Flutter Kicks

-rest 1:30-

*Dumbbell (2×50/35) Or Backpack

Athletes Notes

Score

This workout is scored based on many hollow body flutter kicks you complete in each 1:00.

Workout Flow

5 Right Leg Broad Jump with 2 Foot Landing

5 Left Leg Broad Jump with 2 Foot Landing

-rest :30-

5 Strict Burpee into Squat Clean

-rest :30-

1:00 Max Hollow Body Flutter Kicks

-rest 1:30-

5 Right Leg Broad Jump with 2 Foot Landing

5 Left Leg Broad Jump with 2 Foot Landing

-rest :30-

5 Strict Burpee into Squat Clean

-rest :30-

1:00 Max Hollow Body Flutter Kicks

-rest 1:30-

5 Right Leg Broad Jump with 2 Foot Landing

5 Left Leg Broad Jump with 2 Foot Landing

-rest :30-

5 Strict Burpee into Squat Clean

-rest :30-

1:00 Max Hollow Body Flutter Kicks

-rest 1:30-

5 Right Leg Broad Jump with 2 Foot Landing

5 Left Leg Broad Jump with 2 Foot Landing

-rest :30-

5 Strict Burpee into Squat Clean

-rest :30-

1:00 Max Hollow Body Flutter Kicks

-rest 1:30-

5 Right Leg Broad Jump with 2 Foot Landing

5 Left Leg Broad Jump with 2 Foot Landing

-rest :30-

5 Strict Burpee into Squat Clean

-rest :30-

1:00 Max Hollow Body Flutter Kicks

Demo videos

Single Leg Broad Jump with 2 Foot Landing

Backpack Strict Burpee into Squat Clean

Double Dumbbell Strict Burpee into Squat Clean

Flutter Kicks

Scaling

5 sets

5/leg Single Leg Broad Jump with 2 Foot Landing

-rest :30-

5 Strict Burpee into Squat Clean

-rest :30-

1:00 Max Hollow Body Flutter Kicks

-rest 1:30-

*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!

()