Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 Rounds:
3 Inchworms
4 Alternating Crab Reach
5 Single Leg Glute Bridge (each side)
12 Banded or Towel Curls
:15 Glute March
Athletes Notes
Inchworm to Pushup
Alternating Crab Reach
Single Foot Elevated Glute Bridge – foot does not need to be elevated
Banded Bicep Curls
Towel Bicep Curls
Glute March
()
Cornhuskers (Time)
In as few sets as possible, complete the following:
30 Seated Strict Press (2×50/35 or Backpack)
50/side Single Leg Hip Thrust (1×50/35 or Backpack)
75 Crush Grip Curl (1×50/35 or Backpack)
Athletes Notes
Demo Videos
Seated Dumbbell Strict Press
Backpack Strict Press – seated
Single Leg Dumbbell Hip Thrust
Single Leg Backpack Hip Thrust
Crush Grip Dumbbell Bicep Curl
Backpack Bicep Curl
Workout Flow
Complete the following in as few sets as possible:
30 Seated Strict Press
50 Single Leg Hip Thrust – left leg
50 Single Leg Hip Thrust – right leg
75 Crush Grip Curl
*You must complete all of one movement before moving on to the next.
Scaling
In as few sets as possible, complete the following:
30 Seated Strict Press (2×35/20 or Backpack)
50/side Single Leg Hip Thrusts – Bodyweight
75 Crush Grip Curl (1×35/20 or Backpack)