Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2-3 Rounds
15 High Knees
10 Butt Kicks
5/side Samson Stretch
-then-
3-5 minute Jog (start easy and get faster every minute)
Athletes Notes
High Knees
Butt Kicks
Samson Lunge
()
Boilermakers (7 Rounds for time)
7 Sets
400m Run
with Decreasing Rest
After set 1 = 3:00 rest
After set 2 = 2:30 rest
After set 3 = 2:00 rest
After set 4 = 1:30 rest
After set 5 = 1:00 rest
After set 6 = :30 rest
*Rx subs: Machine of choice (please refer to the Scaling/Sub document for the equivalent distance/cals) or 100 Skater Side Jumps
Athletes Notes
Demo Videos
Skater Side Jumps
NOTE: If substituting a machine, please refer to the Scaling/Sub document for the equivalent distance/cals.
Workout Flow
400m Run
-rest 3:00-
400m Run
-rest 2:30-
400m Run
-rest 2:00-
400m Run
-rest 1:30-
400m Run
-rest 1:00-
400m Run
-rest 0:30-
400m Run
Scaling
No scaling needed!