Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 Rounds
:30 Jumping Jacks
:30 Bodyweight Good Mornings
:30 Glute Bridges
:30 Deadbugs
:30 Alt Reverse Lunge
:30 World’s Greatest Stretch
:30 Hip Circles
Athletes Notes
Jumping Jacks
Bodyweight Good Morning
Glute Bridges
Deadbug
Reverse Lunge
World’s Greatest Stretch
Hip Circles
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Karner Blue Butterfly (6 Rounds for distance)
6 sets
1:30 work / 1:30 rest
5 Dumbbell Burpee Clean and Jerk (2×50/35) or 10 Strict Push Up Burpee
Max distance Run or Max High Knee to Lateral Shuffle in the time remaining
*1 rep High Knee to Lateral Shuffle = 1 meter of running
Athletes Notes
Score
This workout is scored on how many meters run / how many high knees to lateral shuffle you complete in the time frame.
Workout Flow
0:00-1:30
5 Dumbbell Burpee Clean and Jerk
Max distance run in remaining time
1:30-3:00
Rest
3:00-4:30
5 Dumbbell Burpee Clean and Jerk
Max distance run in remaining time
4:30-6:00
Rest
6:00-7:30
5 Dumbbell Burpee Clean and Jerk
Max distance run in remaining time
7:30-9:00
Rest
9:00-10:30
5 Dumbbell Burpee Clean and Jerk
Max distance run in remaining time
10:30-12:00
Rest
12:00-13:30
5 Dumbbell Burpee Clean and Jerk
Max distance run in remaining time
13:30-15:00
Rest
15:00-16:30
5 Dumbbell Burpee Clean and Jerk
Max distance run in remaining time
Demo videos
Dumbbell Burpee Clean and Jerk
Strict Burpee
High Knees to Lateral Shuffle
Scaling
6 sets
1:30 work / 1:30 rest
5 Dumbbell Burpee Clean and Jerk (2×35/25) or 10 Strict Push Up Burpee
Max distance Run or Max High Knee to Lateral Shuffle in the time remaining
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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!