Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 Rounds
:30 High Knees
5 World’s Greatest Stretch
:15 Lateral Hops
10 Air Squat to Calf Raise
3 Downward Dog to Upward Dog
Athletes Notes
High Knees
World’s Greatest Stretch
Line Hops
Squat to Calf Raise
Downward Dog to Upward Dog Transition
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1777 (4 Rounds for reps)
8 rounds
:20 work / :10 rest
Jumping Lunges
-rest 2 minutes-
8 rounds
:20 work / :10 rest
Burpee
-rest 2 minutes-
8 rounds
:20 work / :10 rest
Air Squat
-rest 2 minutes-
8 rounds
:20 work / :10 rest
Box Jump Over (24/20) or Broad Jump
Athletes Notes
Score
This workout is scored on total reps for each Tabata set.
Workout Flow
:20 Jumping Lunge
:10 rest
:20 Jumping Lunge
:10 rest
:20 Jumping Lunge
:10 rest
:20 Jumping Lunge
:10 rest
:20 Jumping Lunge
:10 rest
:20 Jumping Lunge
:10 rest
:20 Jumping Lunge
:10 rest
:20 Jumping Lunge
-rest 2:00-
Repeat this sequence with Burpees, Air Squats, and Box Jump Overs/Broad Jumps.
Demo videos
Jumping Lunge
Burpee
Air Squats
Box Jump Over
Broad Jump
Scaling
8 rounds
:20 work / :10 rest
Forward Lunge Steps
-rest 2 minutes-
8 rounds
:20 work / :10 rest
No Push Up Burpee
-rest 2 minutes-
8 rounds
:20 work / :10 rest
Air Squat
-rest 2 minutes-
8 rounds
:20 work / :10 rest
Box Jump Over (24/20) or Broad Jump
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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!