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
()
Brocket (AMRAP – Reps)
12 minute AMRAP
2-4-6-8-10…
Alt Dumbbell Box Step Overs (2×50/35) (24/20) -OR- Backpack Goblet Step Ups
*30 Double Unders or Penguin Hops after each set
Athletes Notes
Score
This workout is scored on how many reps you complete in 12:00.
Workout Flow
On a 12:00 clock:
2 Alt Double DB Box Step Overs
30 Double Unders
4 Alt Double DB Box Step Overs
30 Double Unders
6 Alt Double DB Box Step Overs
30 Double Unders
…etc, adding 2 step overs each round until the 12:00 is up.
Demo videos
Double Dumbbell Box Step Overs
Goblet Backpack Step Up
Double Under
Penguin Hops
Scaling
12 minute AMRAP
2-4-6-8-10…
Alt Dumbbell Box Step Overs (2×35/25) (24/20) -OR- Backpack Goblet Step Ups
*30 Penguin Hops or 60 Single Unders after each set
.
Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!
.
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Bonus Work (Checkmark)
3 sets
8-10/arm Side Over Arch* @2012
-rest 1:00-
:30 RKC Plank
-rest 1:00-
*Dumbbell/ Backpack – weight of your choice
Athletes Notes
Score
This workout is scored on completion.
Workout Flow
8-10 Tempo Side Over Arch – right
8-10 Tempo Side Over Arch – left
-rest 1:00-
:30 RKC Plank
-rest 1:00-
8-10 Tempo Side Over Arch – right
8-10 Tempo Side Over Arch – left
-rest 1:00-
:30 RKC Plank
-rest 1:00-
8-10 Tempo Side Over Arch – right
8-10 Tempo Side Over Arch – left
-rest 1:00-
:30 RKC Plank
Demo videos
Tempo Backpack Side Over Arch
Tempo Dumbbell Side Over Arch
RKC Plank
Scaling
3 sets
8-10/arm Side Over Arch (bodyweight) @2012
-rest 1:00-
:30 RKC Plank
-rest 1:00-
.
Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!
.
Check out our Scaling and Substitution Movement Document Here! for more recommendations!