Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 AMRAP
:30 Arm Circles
5 Scap Pull Ups
:10 Hollow Rocks
10 Supermans
10 Glute Bridge March
Athletes Notes
Big Arm Circles
Scap Pull Ups
Hollow Rocks
Supermans
Glute Bridge March
()
Mule (part A) (3 Rounds for time)
3 sets
20 alt DB Power Snatch* or Backpack Ground to Overhead
10 Single Arm Overhead Walking Lunge* or Steps (right arm)
10 Single Arm Overhead Walking Lunge* or Steps (left arm)
-rest 3:00 between sets-
*Dumbbell (1×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how quickly you complete each set.
Workout Flow
20 Alt DB Power Snatch
10 Single Arm OH Lunge – left
10 Single Arm OH Lunge – right
-rest 3:00-
20 Alt DB Power Snatch
10 Single Arm OH Lunge – left
10 Single Arm OH Lunge – right
-rest 3:00-
20 Alt DB Power Snatch
10 Single Arm OH Lunge – left
10 Single Arm OH Lunge – right
Demo videos
Dumbbell Snatch
Backpack Ground to Overhead
Dumbbell Single Arm Overhead Walking Lunge
Backpack Overhead Lunge
Scaling
3 sets
15 alt DB Power Snatch or Backpack Ground to Overhead
10 Single Arm Overhead Walking Lunge or Steps (right arm)
10 Single Arm Overhead Walking Lunge or Steps (left arm)
-rest 3:00 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!
Mule (part B) (3 Rounds for time)
3 sets
10 Russian Swing*
20 Dumbbell Push Ups or Push Ups
-rest 3:00 between sets-
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on how quickly you complete each set.
Workout Flow
10 Russian Swings
20 DB Push Ups
-rest 3:00-
10 Russian Swings
20 DB Push Ups
-rest 3:00-
10 Russian Swings
20 DB Push Ups
Demo videos
Single Dumbbell Russian Swing
Backpack Russian Swings
Dumbbell Push Ups
Push Up
Scaling
3 sets
10 Russian Swing
15 Push Ups
-rest 3:00 b/t sets-
*Dumbbell (2×35/25) 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!