Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 to move through as many rounds as possible of:
10 Single Leg Calf Raise (each side)
20 seconds of Shoulder Swimmers
30 Line Hops (or Single Unders)
10 Deadbugs
Athletes Notes
Single Leg Calf Raises
Shoulder Swimmers
Line Hops
Single Unders
Deadbugs
()
Mixed Grip Carry (Checkmark)
3 sets
:30 Mixed Grip Carry each side (2×50/35 or Dual Backpack)
-rest 2:00 between sets-
Athletes Notes
Demo Video
Mixed Hold Dumbbell Carry
Mixed Hold Backpack Carry
Workout Flow
:30 Carry with left arm overhead and right arm in farmer hold
:30 Carry with right arm overhead and left arm in farmer hold
-rest 2:00-
:30 Carry with left arm overhead and right arm in farmer hold
:30 Carry with right arm overhead and left arm in farmer hold
-rest 2:00-
:30 Carry with left arm overhead and right arm in farmer hold
:30 Carry with right arm overhead and left arm in farmer hold
Scaling
Lower DB weight to 35/25 or as needed.
Cheddar the Corgi (Time)
For Time
20 alt Dumbbell Snatch (50/35) or Backpack Ground to Overhead
30 V Ups
200 Double Unders or Penguin Hops
30 V Ups
20 alt Dumbbell Snatch (50/35) or Backpack Ground to Overhead
Athletes Notes
Demo Videos
Dumbbell Snatch
Backpack Ground to Overhead
V Ups
Double Under
Penguin Hops
Workout Flow
As quickly as possible, complete
20 DB Snatch
30 V Ups
200 Double Unders
30 V Ups
20 DB Snatch
Scaling
For Time
20 alt Dumbbell Snatch (35/25) or Backpack Ground to Overhead
30 Tuck Ups
200 Single Unders or Line Hops
30 Tuck Ups
20 alt Dumbbell Snatch (35/25) or Backpack Ground to Overhead