Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00-7:00 AMRAP
:30 Jumping Jacks
5 Inchworm to Push Up
10 Shoulder Taps
6 Worlds Greatest Stretch
:30 Wall Angels
Athletes Notes
Jumping Jacks
Inchworm to Pushup
Plank Shoulder Taps
World’s Greatest Stretch
Wall Angels
()
Race to Win Lap 1 (3 Rounds for time)
3 sets
10 Hang Power Clean*
-rest :30-
15 Dumbbell Front Squat (2×50/35) or Backpack Goblet Squat
-rest 2:00-
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on the time it takes to complete each set.
Workout Flow
10 Hang Power Clean
-rest :30-
15 Dumbbell Front Squat
-rest 2:00-
10 Hang Power Clean
-rest :30-
15 Dumbbell Front Squat
-rest 2:00-
10 Hang Power Clean
-rest :30-
15 Dumbbell Front Squat
Demo videos
Double Dumbbell Hang Power Clean
Backpack Hang Power Cleans
Dumbbell Front Squats
Backpack Goblet Squat
Scaling
3 sets
10 Single Dumbbell Hang Power Clean *
-rest :30-
15 Dumbbell Front Squat (2×35/25) or Backpack Goblet Squat
-rest 2:00-
*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!
Race to Win Lap 2 (3 Rounds for time)
3 sets
10 Alt Renegade Row (2×50/35) or 10/arm 2 Point Backpack Row
-rest :30-
20 Diagonal Walking Lunge*
-rest 2:00-
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on time to complete each set.
Workout Flow
10 total Alternating Renegade Row
-rest :30-
20 total Diagonal Walking Lunges
-rest 2:00-
10 total Alternating Renegade Row
-rest :30-
20 total Diagonal Walking Lunges
-rest 2:00-
10 total Alternating Renegade Row
-rest :30-
20 total Diagonal Walking Lunges
Demo videos
Dumbbell Renegade Row
2 Point Backpack Bent Over Row
Dumbbell Diagonal Walking Lunge
Diagonal Backpack Walking Lunge
Scaling
3 sets
10 alt Renegade Row (2×35/25) or 10/arm 2 Point Backpack Row
-rest :30-
20 Diagonal Lunge Steps*
-rest 2:00-
*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!