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
()
Bonfires and Hayrides (4 Rounds for time)
4 Sets
6/arm Single Arm Hang Snatch (50/35) or Single Arm Backpack Russian Swing
6/arm Renegade Row (50/35) or 3 Point Single Arm Backpack Row
18 alt Goblet Reverse Lunge (50/35 or Backpack)
-rest 2:00 b/t sets-
Athletes Notes
Demo Videos
Single Dumbbell Hang Snatch
Backpack Single Arm Russian Swing
Dumbbell Renegade Row
3-point Single Arm Backpack Row
Dumbbell Goblet Reverse Lunge + Squat – no squat
Backpack Stepback Lunges – backpack in front (goblet) hold
Workout Flow
6 Single Arm Hang Snatch – left arm
6 Single Arm Hang Snatch – right arm
6 Renegade Row – left arm
6 Renegade Row – right arm
18 alt Goblet Reverse Lunge
-rest 2:00-
6 Single Arm Hang Snatch – left arm
6 Single Arm Hang Snatch – right arm
6 Renegade Row – left arm
6 Renegade Row – right arm
18 alt Goblet Reverse Lunge
-rest 2:00-
6 Single Arm Hang Snatch – left arm
6 Single Arm Hang Snatch – right arm
6 Renegade Row – left arm
6 Renegade Row – right arm
18 alt Goblet Reverse Lunge
-rest 2:00-
6 Single Arm Hang Snatch – left arm
6 Single Arm Hang Snatch – right arm
6 Renegade Row – left arm
6 Renegade Row – right arm
18 alt Goblet Reverse Lunge
Scaling
4 Sets
6/arm Single Arm Hang Snatch (35/25) or Backpack Russian Swing
6/arm Renegade Row (35/25) or Bodyweight Renegade Row
18 alt Goblet Reverse Lunge (50/35 or Backpack) or Bodyweight Step Back Lunge
-rest 2:00 b/t sets-