Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 AMRAP
10 Air Squats
10 Sumo Squats
10 Glute Bridge
5 Plank to Pike Walkout
10 Hamstring Stretch
Athletes Notes
Air Squats
Sumo Air Squat
Glute Bridges
Plank to Pike
Standing Hamstring Stretch
()
Times Union Center (AMRAP – Rounds and Reps)
10 minute AMRAP
10 Dumbbell Bench (2×50/35) or 10 Hand Release Push Ups
10 Power Clean*
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how many rounds and reps you complete.
Workout Flow
On a 10:00 clock,
Complete as many rounds/reps as possible of:
10 Dumbbell Bench or Hand Release Push Ups
10 Power Clean
10 Dumbbell Bench or Hand Release Push Ups
10 Power Clean
10 Dumbbell Bench or Hand Release Push Ups
10 Power Clean
…etc until time is up.
Demo videos
Dumbbell Bench Press
Hand Release Push Ups
Dumbbell Power Clean
Scaling
10 minute AMRAP
8 Dumbbell Bench (2×35/25) or 8 Hand Release Push Ups
8 Power Clean
*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!
Core Challenge (Time)
For time:
100 V-Ups or Tuck Ups
Athletes Notes
Score
This workout is scored on how quickly you complete 100 V-Ups or Tuck Ups.
Demo videos
V-ups
Tuck Ups
Scaling
For time:
75 V-Ups or Tuck Ups
.
Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!
.
Check out our Scaling and Substitution Movement Document Here! for more recommendations!