Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 rounds:
5 Dynamic Squats
:15 Butt Kicks
5 Dynamic Squats
:15 High Knees
5 Dynamic Squats
:15 Push Up to Downward Dog
Athletes Notes
Dynamic Squat Stretch
Butt Kicks
High Knees
Push Up to Downward Dog
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#3 Monte Carlo (3 Rounds for reps)
4 sets for max reps – SPRINTS
:30 Max Burpee
-1:30 rest-
:30 Max Squat Jump
-1:30 rest-
:30 Max Distance Run or Max Single Unders
-1:30 rest-
Athletes Notes
Score
This workout is scored on max reps for each movement. There are 3 scores.
-Score 1: total burpees across all 4 sets
-Score 2: total squat jumps across all 4 sets
-Score 3: total meters run or single unders across all 4 sets
Workout Flow
0:00-0:30: max burpees
0:30-2:00: rest
2:00-2:30: max squat jumps
2:30-4:00: rest
4:00-4:30: max distance run
4:30-6:00: rest
6:00-6:30: max burpees
6:30-8:00: rest
8:00-8:30: max squat jumps
8:30-10:00: rest
10:00-10:30: max distance run
10:30-12:00: rest
12:00-12:30: max burpees
12:30-14:00: rest
14:00-14:30: max squat jumps
14:30-16:00: rest
16:00-16:30: max distance run
16:30-18:00: rest
18:00-18:30: max burpees
18:30-20:00: rest
20:00-20:30: max squat jumps
20:30-22:00: rest
22:00-22:30: max distance run
Demo videos
Burpee
Jumping Squats
Single Unders
Scaling
4 sets for max reps – SPRINTS
:30 Max No Push Up Burpee
-1:30 rest-
:30 Max Squat Jump
-1:30 rest-
:30 Max Distance Run or Max Single Unders
-1:30 rest-
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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!