Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 Rounds:
6 (per side) Lateral Lunges
10 Glute Bridge March
5 (per side) Side Plank Reach
5 (per side) Bird Dogs
Athletes Notes
Lateral Lunge
Glute Bridge March
Side Plank Reach
Bird.Dog
()
Posterior Strength (3 Rounds for reps)
3 sets
Max Elevator Pull Up w/ 2 sec pauses in each position -OR- 15 Pull Over*
-rest :30-
10/leg Goblet Cossack Squat*
-rest 2:00 between sets-
*Dumbbell (1×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how many elevator pull ups you complete. If doing DB/backpack pullovers, score 15.
Workout Flow
Max set Elevator Pull Ups
-rest :30-
10 Goblet Cossack Squat – left side
10 Goblet Cossack Squat – right side
-rest 2:00-
Max set Elevator Pull Ups
-rest :30-
10 Goblet Cossack Squat – left side
10 Goblet Cossack Squat – right side
-rest 2:00-
Max set Elevator Pull Ups
-rest :30-
10 Goblet Cossack Squat – left side
10 Goblet Cossack Squat – right side
Demo videos
Elevator Pull Up
Dumbbell Crush Grip Floor Pull Over
Backpack Crush Grip Floor Pull Over
Dumbbell Cossack Squat
Backpack Cossack Squats
Scaling
3 sets
Max Elevator Pull Up w/ 2 sec pause in each position -OR- 12 Pull Over
-rest :30-
8/leg Goblet Cossack Squat
-rest 2:00 between sets-
*Dumbbell (1×35/25) 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!
Posterior Strength 2.0 (Checkmark)
3 sets
10/arm Supinated 3 Point Row*
-rest :30-
:30/side Single Arm Suitcase Wall Sit*
-rest 2:00 between sets-
*Dumbbell (1×50/35) or Backpack
Athletes Notes
Score
This workout is scored for completion. Use the notes to log weights used if necessary.
Workout Flow
10 Supinated 3 Point Row – left arm
10 Supinated 3 Point Row – right arm
-rest :30-
:30 Single Arm Suitcase Wall Sit – left arm
:30 Single Arm Suitcase Wall Sit – right arm
-rest 2:00-
10 Supinated 3 Point Row – left arm
10 Supinated 3 Point Row – right arm
-rest :30-
:30 Single Arm Suitcase Wall Sit – left arm
:30 Single Arm Suitcase Wall Sit – right arm
-rest 2:00-
10 Supinated 3 Point Row – left arm
10 Supinated 3 Point Row – right arm
-rest :30-
:30 Single Arm Suitcase Wall Sit – left arm
:30 Single Arm Suitcase Wall Sit – right arm
Demo videos
3 Point Dumbbell Supinated Row
3 Point Backpack Supinated Row
Dumbbell Suitcase Wall Sit
Backpack Suitcase Wall Sit
Scaling
3 sets
10/arm Supinated 3 Point Row
-rest :30-
:30/side Single Arm Suitcase Wall Sit
-rest 2:00 between sets-
*Dumbbell (1×35/25) 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!