Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 Rounds
15 High Knees
10 Arm Circles Forward & Back
5/side Samson Stretch
10 Glute Bridges
10 Air Squats
10 Inchworm to Push Up
8 Alternating Step Ups (onto workout box)
6 No Jump Burpees
Athletes Notes
High Knees
Big Arm Circles
Samson Lunge
Glute Bridges
Air Squats
Inchworm to Pushup
Box Step Up
No Jump Burpee
()
Albany Ghost (3 Rounds for time)
3 sets
10-8-6-4-2
Alternating Hang Dumbbell Snatch (1×50/35) or Backpack Ground to Overhead
Box Jump (24/20) or Jumping Air Squat
-rest 3:00 between sets-
Athletes Notes
Score
This workout is scored on how quickly you complete each set.
Workout Flow
10 Alt Hang DB Snatch
10 Box Jump
8 Alt Hang DB Snatch
8 Box Jump
6 Alt Hang DB Snatch
6 Box Jump
4 Alt Hang DB Snatch
4 Box Jump
2 Alt Hang DB Snatch
2 Box Jump
-rest 3:00-
10 Alt Hang DB Snatch
10 Box Jump
8 Alt Hang DB Snatch
8 Box Jump
6 Alt Hang DB Snatch
6 Box Jump
4 Alt Hang DB Snatch
4 Box Jump
2 Alt Hang DB Snatch
2 Box Jump
-rest 3:00-
10 Alt Hang DB Snatch
10 Box Jump
8 Alt Hang DB Snatch
8 Box Jump
6 Alt Hang DB Snatch
6 Box Jump
4 Alt Hang DB Snatch
4 Box Jump
2 Alt Hang DB Snatch
2 Box Jump
Demo videos
Single Dumbbell Hang Snatch
Backpack Ground to Overhead
Box Jump
Jumping Air Squat
Scaling
3 sets
8-6-4-2-1
Alt Hang Dumbbell Snatch (1×35/25) or Backpack Ground to Overhead
Box Jump (24/20) or Jumping Air Squat
-rest 3:00 between sets-
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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!