Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 sets:
10 Arm Circles
10 Push Up to Down Dog
20 Plank Shoulder Taps
10 V Ups
Athletes Notes
Big Arm Circles
Push Up to Downward Dog
Plank Shoulder Taps
V Ups
()
Strength (Checkmark)
4 sets
8 Strict Chin Up (no tempo) -OR- 8 Tempo Bent Over Supinated Row* @ 30X2
-rest :30-
12 Glute Bridge Floor Press* -OR- 12 Push Ups
-rest :30-
16 alt Goblet Reverse Lunge** -OR- 24 Bodyweight Reverse Lunges
-rest 2:00-
*Row and Floor Press: Dumbbell (2×50/35) or Backpack
**Lunge: Dumbbell (1×50/35)
Athletes Notes
Score
This workout is scored on completion.
Workout Flow
8 Strict Chin Up
-rest :30-
12 Glute Bridge Floor Press
-rest :30-
16 alt Goblet Reverse Lunge
-rest 2:00-
8 Strict Chin Up
-rest :30-
12 Glute Bridge Floor Press
-rest :30-
16 alt Goblet Reverse Lunge
-rest 2:00-
8 Strict Chin Up
-rest :30-
12 Glute Bridge Floor Press
-rest :30-
16 alt Goblet Reverse Lunge
-rest 2:00-
8 Strict Chin Up
-rest :30-
12 Glute Bridge Floor Press
-rest :30-
16 alt Goblet Reverse Lunge
Demo videos
Chin Ups
Double Dumbbell Tempo Supinated Bent Over Row
Backpack Tempo Supinated Bent Over Row
Glute Bridge Floor Press
Push Up
Goblet Reverse Lunge
Bodyweight Step Back Lunge
Scaling
4 sets
6 Tempo Bent Over Supinated Row* @ 30X2
-rest :30-
10 Glute Bridge Floor Press** -OR- 12 Push Ups
-rest :30-
24 Bodyweight Reverse Lunges
-rest 2:00-
*Dumbbell (2×35/25) or Backpack
**Dumbbell (1×35/25)
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Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!
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Check out our Scaling and Substitution Movement Document Here! for more recommendations!