Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 AMRAP
5 Inchworm
10 Arm Circles
5 Tempo Single Leg RDLs (each side)
:20 Plank
Athletes Notes
Inchworm to Hollow
Big Arm Circles
Tempo Single Leg RDL
Plank
()
Big Ten (4 Rounds for time)
4 sets
10 Stiff Leg Deadlift (2×50/35 or Backpack)
-rest :30-
20 alt Plank Walk Ups
-rest :30-
Max effort Hollow Body Hold
-rest 2:00 b/t sets-
*Score Hollow Body Hold each set
Athletes Notes
Demo Videos
Double Dumbbell Stiff Leg Deadlift
Backpack Stiff Leg Deadlift
Plank Walk Ups – one rep is “up up down down”
Hollow Hold
Workout Flow
10 Stiff Leg Deadlift
-rest :30-
20 alt Plank Walk Ups
-rest :30-
Max effort Hollow Body Hold
-rest 2:00-
10 Stiff Leg Deadlift
-rest :30-
20 alt Plank Walk Ups
-rest :30-
Max effort Hollow Body Hold
-rest 2:00-
10 Stiff Leg Deadlift
-rest :30-
20 alt Plank Walk Ups
-rest :30-
Max effort Hollow Body Hold
-rest 2:00-
10 Stiff Leg Deadlift
-rest :30-
20 alt Plank Walk Ups
-rest :30-
Max effort Hollow Body Hold
Scaling
4 Sets
10 Stiff Leg Deadlift (2×35/25 or Backpack)
-rest :30-
:20 Plank
-rest :30-
Max effort Tuck Hold
-rest 2:00 b/t sets-