Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Mayhem Strength (3 Rounds for weight)
3 SETS
8 Library Sumo Deadlift (Moderate)
-Rest 1:00-
12/12 DB Walking Lunge Steps (Moderate)
-Rest 2:00 b/t Sets-
(Score is Weight on Deadlift)
GOAL: RPE 7 | The goal here is to move well and feel good after some big days of volume this week. The DB lunge steps are not alternating, so complete all 12 steps with one leg before switching sides.
Mayhem Bodybuilding (Checkmark)
1.) EMOM x 16 MINUTES
MIN 1 – :20 Bike/Row Sprint
MIN 2 – Rest
MIN 3 – :45 Odd Object Carry*
MIN 4 – Rest
*KB front rack, DB Farmer’s Carry, Sandbag carry, etc.
(No Measure)
2.) 2-3 SETS
Max Set Strict Knees to Elbows
-Rest 1:00-
8-12 Jefferson Curl (Light)
-Rest 1:00 b/t Sets-
(No Measure)
GOAL: RPE 10 | Sprints are back to start the New Year. The bike/row should be an ALL-OUT EFFORT. Do not hold back one bit. For reference. I got 21/21/18/16 calories on the Echo Bike when I tested this one. For the odd object carry, pick something challenging that you can move for the entire 45 seconds of work. LET’S GO!