Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 Rounds
:30 High Knees
5 World’s Greatest Stretch
:15 Lateral Hops
10 Air Squat to Calf Raise
3 Downward Dog to Upward Dog
Athletes Notes
High Knees
World’s Greatest Stretch
Line Hops
Squat to Calf Raise
Downward Dog to Upward Dog Transition
()
No Misses (4 Rounds for reps)
4 sets
AMRAP 1:30
12 Clean and Jerk (2×50/35 or Backpack)
Max Lateral Burpee over Object in the time remaining
-rest 1:30 b/t sets-
Athletes Notes
Score
This workout is scored on how many lateral burpees over object you complete in each set.
Workout Flow
0:00-1:30
12 Clean and Jerk
Max Lateral Burpee Over Object in remaining time
1:30-3:00
Rest
3:00-4:30
12 Clean and Jerk
Max Lateral Burpee Over Object in remaining time
4:30-6:00
Rest
6:00-7:30
12 Clean and Jerk
Max Lateral Burpee Over Object in remaining time
7:30-9:00
Rest
0:00-1:30
12 Clean and Jerk
Max Lateral Burpee Over Object in remaining time
Demo videos
Double Dumbbell Clean and Jerk
Backpack Clean and Jerk
Lateral Burpee Over Object
Scaling
4 sets
AMRAP 1:30
10 Clean and Jerk (2×35/20 or Backpack)
Max Lateral Burpee over Object in the time remaining
-rest 1:30 b/t sets-
Hunter’s Strength (Checkmark)
3 sets
:20 Single Leg Bodyweight Hip Thrust Hold (left side)
:20 Single Leg Bodyweight Hip Thrust Hold (right side)
:20 RKC Plank
1:00 rest
Athletes Notes
Score
This workout is scored on completion.
Workout Flow
:20 Single Leg Bodyweight Hip Thrust Hold (left side)
:20 Single Leg Bodyweight Hip Thrust Hold (right side)
:20 RKC Plank
-rest 1:00-
:20 Single Leg Bodyweight Hip Thrust Hold (left side)
:20 Single Leg Bodyweight Hip Thrust Hold (right side)
:20 RKC Plank
-rest 1:00-
:20 Single Leg Bodyweight Hip Thrust Hold (left side)
:20 Single Leg Bodyweight Hip Thrust Hold (right side)
:20 RKC Plank
Demo videos
Single Leg Hip Thrust Hold
RKC Plank
Scaling
No scaling needed.