Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 AMRAP
5 Inchworm
10 Arm Circles
10 Glute Bridges
10 Scap Push Ups
10 Bodyweight Renegade Row
Athletes Notes
Inchworm to Hollow
Big Arm Circles
Glute Bridges
Scap Only Push Up
Bodyweight Renegade Row
()
Total Strength (Checkmark)
3 sets
10/arm Single Arm Seated Dumbbell Strict Press* or Pike Push Ups
-rest :30-
10 right leg Single Leg Hip Thrust*
-rest :30-
10 left leg Single Leg Hip Thrust*
-rest :30-
20 Double Leg Hip Thrust*
-rest 3:00 b/t sets-
*Dumbbell (1×50/35), Backpack, or Bodyweight
Athletes Notes
Score
This workout is scored on completion. Use the text box to make any notes.
Workout Flow
10 Single Arm Seated Dumbbell Strict Press – right arm
10 Single Arm Seated Dumbbell Strict Press – left arm
-rest :30-
10 Single Leg Hip Thrust – right side
-rest :30-
10 Single Leg Hip Thrust left side
-rest :30-
20 Double Leg Hip Thrust
-rest 3:00-
10 Single Arm Seated Dumbbell Strict Press – right arm
10 Single Arm Seated Dumbbell Strict Press – left arm
-rest :30-
10 Single Leg Hip Thrust – right side
-rest :30-
10 Single Leg Hip Thrust left side
-rest :30-
20 Double Leg Hip Thrust
-rest 3:00-
10 Single Arm Seated Dumbbell Strict Press – right arm
10 Single Arm Seated Dumbbell Strict Press – left arm
-rest :30-
10 Single Leg Hip Thrust – right side
-rest :30-
10 Single Leg Hip Thrust left side
-rest :30-
20 Double Leg Hip Thrust
Demo videos
Single Arm Seated Dumbbell Strict Press
Single Arm Seated Backpack Strict Press
Pike Push Up
Dumbbell Single Leg Hip Thrusts
Single Leg Backpack Hip Thrust
Single Leg Hip Thrusts – Bodyweight
Dumbbell Hip Thrusts
Backpack Hip Thrust
Bodyweight Hip Thrusts
Scaling
3 sets
10 per arm Single Arm Seated Dumbbell Strict Press or Pike Push Ups
-rest :30-
10 right leg Dumbbell Staggered Stance Glute Bridge
-rest :30-
10 left leg Dumbbell Staggered Stance Glute Bridge
-rest :30-
20 Dumbbell Glute Bridge
-rest 3:00 b/t sets-
*Dumbbell (1×35/25), Backpack, or Bodyweight
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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!