Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 Rounds
:30 No Jump Rope Jump
10 Wrist Stretch
5 Inchworm to Push Up
10 Glute Bridge Reach
10 Air Squat
10 Plank Shoulder Taps
Athletes Notes
No Jump Rope Jump
Wrist Stretches
Inchworm to Push Up
Heel Taps (aka Glute Bridge Reach)
Air Squats
Plank Shoulder Taps
()
Pack Out (2 Rounds for reps)
For Max Reps
:20 Box Jump Overs or Broad Jumps
-1:00 rest-
:40 Box Jump Overs or Broad Jumps
-1:00 rest-
1:00 Box Jump Overs or Broad Jumps
-1:00 rest-
:20 Thruster (2×50/35 or Backpack) or Jumping Lunges
-1:00 rest-
:40 Thruster or Jumping Lunges
-1:00 rest-
1:00 Thruster or Jumping Lunges
-1:00 rest-
:20 Box Jump Overs or Broad Jumps
-1:00 rest-
:40 Box Jump Overs or Broad Jumps
-1:00 rest-
1:00 Box Jump Overs or Broad Jumps
-1:00 rest-
Athletes Notes
Score
This workout is scored on max reps per each movement.
–Score 1: total box jump overs (or broad jumps)
–Score 2: total thrusters (or jumping lunges)
Workout Flow
0:00-0:20: max Box Jump Overs
0:20-1:20: rest
1:20-2:00: max Box Jump Overs
2:00-3:00: rest
3:00-4:00: max Box Jump Overs
4:00-5:00: rest
5:00-5:20: max Thrusters
5:20-6:20: rest
6:20-7:00: max Thrusters
7:00-8:00: rest
8:00-9:00: max Thrusters
9:00-10:00: rest
10:00-10:20: max Box Jump Overs
10:20-11:20: rest
11:20-12:00: max Box Jump Overs
12:00-13:00: rest
13:00-14:00: max Box Jump Overs
Demo videos
Box Jump Over
Broad Jump
Dumbbell Thruster
Jumping Lunge
Scaling
Scale weight to 2×35/20 Dumbbells, or Backpack