Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds:
10 Bear Crawl Shoulder Taps
20 Glute Bridge March
10 Scap Push Up
10 Cossack Squat
:30 Hollow Body Hold
Athletes Notes
Bear Crawl Alternating Shoulder Taps
Glute Bridge March
Scap Only Push Up
Cossack Squat
Hollow Hold
()
Strength (3 Rounds for time)
3 sets
Max Standing Dumbbell Strict Press (2×50/35) or Max Pike Push Ups
-rest :30-
20 alt Dumbbell Death March (2×50/35) or Backpack Romanian Deadlift
-rest 2:00-
Athletes Notes
Score
This workout is scored on how many max reps you perform each set.
Workout Flow
One set of max reps DB Strict Press
-rest :30-
20 total Alternating DB Death March
-rest 2:00-
One set of max reps DB Strict Press
-rest :30-
20 total Alternating DB Death March
-rest 2:00-
One set of max reps DB Strict Press
-rest :30-
20 total Alternating DB Death March
Demo videos
Dumbbell Strict Press
Pike Push Up
Double Dumbbell Death March
Romanian Deadlift – holding backpack (not DBs)
Scaling
3 sets
Max Standing Dumbbell Strict Press (2×35/25) or Max Pike Push Ups
-rest :30-
20 alt Dumbbell Death March (2×35/25) or Backpack Romanian Deadlift
-rest 2:00-
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Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!
.
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Pit Stop (Checkmark)
1:00 Left Leg Copenhagen Plank
20 Plank Walk
1:00 Right Leg Copenhagen Plank
Athletes Notes
Score
This workout is scored for completion.
For the plank walks, down R + down L + up R + up L = 1 rep.
Workout Flow
Accumulate:
1:00 Left Side Copenhagen Plank
20 Plank Walks
1:00 Right Side Copenhagen Plank
-resting as needed-
Demo videos
Copenhagen Plank
Plank Walk
Scaling
No scaling needed.
.
Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!
.
Check out our Scaling and Substitution Movement Document Here! for more recommendations!