Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds
5 Forward Arm Circles into 5 Reverse Arm Circles (each side)
5 Inchworm to Push Ups
5 World’s Greatest Stretch (each side)
10 Dynamic Squats
10 Banded Pull Aparts (OR 5 Bodyweight Renegade Row (each side))
Athletes Notes
Big Arm Circles
Inchworm to Push Up
World’s Greatest Stretch
Dynamic Squat Stretch
Banded Pull Aparts
Bodyweight Renegade Row
()
Goblet Cossack Squat (Checkmark)
3 sets
12-16 alt Goblet Cossack Squat (50/35 or backpack)
-rest 2:00 between sets-
Athletes Notes
Demo Videos
Dumbbell Cossack Squat
Backpack Cossack Squats
Workout Flow
12-16 Goblet Cossack Squats (alternating)
-rest 2:00-
12-16 Goblet Cossack Squats (alternating)
-rest 2:00-
12-16 Goblet Cossack Squats (alternating)
Scaling
Lower weight or substitute bodyweight Cossack Squat
Game of Boyles (4 Rounds for reps)
EMOM x 12
minute 1: 12 Thruster (2×50/35 or Backpack)
minute 2: Max Chin Ups or Supinated Bent Over Row (2×50/35 or Backpack)
minute 3: Rest
*Score is chin up/row reps for each set.
Athletes Notes
Demo Videos
Dumbbell Thruster
Backpack Thruster
Chin Ups
Supinated Grip DB Row
Supinated Backpack Bent Over Row
Workout Flow
0:00-1:00: 12 Thrusters
1:00-2:00: Max Chin Ups
2:00-3:00: Rest
3:00-4:00: 12 Thrusters
4:00-5:00: Max Chin Ups
5:00-6:00: Rest
6:00-7:00: 12 Thrusters
7:00-8:00: Max Chin Ups
8:00-9:00: Rest
9:00-10:00: 12 Thrusters
10:00-11:00: Max Chin Ups
Scaling
EMOM x 12
minute 1: 12 Thruster (2×35/25 or Backpack)
minute 2: Max Supinated Bent Over Row (2×35/25 or Backpack)
minute 3: Rest