Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 sets:
5 Scap Pull Ups
10 Shoulder Taps
:30 Hollow Hold
10 Glute Bridge Heel Taps
10 Step Back Lunges
:20 Bear Crawl Forward/Backward
Athletes Notes
Scap Pull Ups
Plank Shoulder Taps
Hollow Hold
Heel Taps
Step Back Lunge
Bear Crawl
()
Supinated DB Bench (3 Rounds for reps)
Max Supinated DB Bench Press @50X1 tempo
-rest 3:00-
Max Supinated DB Bench Press @40X1 tempo
-rest 3:00-
Max Supinated DB Bench Press @30X1 tempo
*All with 2×50/35 or Backpack
Athletes Notes
Demo Videos
Reverse Grip Dumbbell Bench Press
Backpack Bench Press with supinated grip
Tempo explanation:
50X1: 5 seconds down, no pause at bottom, explode up, 1 second pause at top before next rep
40X1: 4 seconds down, no pause at bottom, explode up, 1 second pause at top before next rep
30X1: 3 seconds down, no pause at bottom, explode up, 1 second pause at top before next rep
Scaling
Lower weight to 2×35/25 or as needed.
Golden Hour (Time)
For Time
10-20-30
Power Clean (2×50/35 or Backpack)
Lateral Burpee over Object
Athletes Notes
Demo Videos
Dumbbell Power Clean
Backpack Power Clean and Jerk – no jerk
Dumbbell Lateral Burpees
Backpack Lateral Burpees
Workout Flow
As quickly as possible, complete:
10 Power Cleans
10 Lateral Burpees
20 Power Cleans
20 Lateral Burpees
30 Power Cleans
30 Lateral Burpees
Scaling
Scale weight to 2×35/25 or as needed