Next month we will focus on daily steps. This is 100% FREE to participate and offers a way for some fun and friendly competition.
If you would like to register you can use the link below to do so:
https://crossfitalabaster.wodify.com/OnlineSalesPortal/PaymentPlans.aspx?LocationId=3667&OnlineMembershipId=297189
*Check out our Mayhem Mom Modifications Movement Document for more recommendations!
drive.google.com/file/d/1C6Q28Pgo6NuqyWTgCPXVO0CcxpD0rIq3/view
*Check out our Scaling and Substitution Movement Document for more recommendations!
mayhemathletes.com/wp-content/uploads/2025/03/MayhemAthleteScalingMarch2025Revision.pdf
2 rounds:
10 Arm Circles
10 Scap Push Up
10 Glute Bridge
8 Quadruped Shoulder Taps
8 Bird Dogs
10 Air Squats
Athletes Notes
3 sets
10/leg 1&1/4 Goblet Bulgarian Split Squats*
-rest 1:00-
20 Burpee Pull Up or 20 alt Renegade Rows or 20/arm 3 Point Backpack Row
-rest 3:00-
*Dumbbell(1×50/35) or Backpack
Athletes Notes
Score
This workout is scored on completion.
Workout Flow
10x 1&1/4 Goblet Bulgarian Split Squats – right leg
10x 1&1/4 Goblet Bulgarian Split Squats – left leg
-rest 1:00-
20 Burpee Pull Up
-rest 3:00-
10x 1&1/4 Goblet Bulgarian Split Squats – right leg
10x 1&1/4 Goblet Bulgarian Split Squats – left leg
-rest 1:00-
20 Burpee Pull Up
-rest 3:00-
10x 1&1/4 Goblet Bulgarian Split Squats – right leg
10x 1&1/4 Goblet Bulgarian Split Squats – left leg
-rest 1:00-
20 Burpee Pull Up
Demo videos
- One and One Quarter Rear Foot Elevated Double Dumbbell Split Squat
- One and One Quarter Rear Foot Elevated Backpack Back Pack Split Squat
- Burpee Pull Up
- Dumbbell Single Arm Renegade Row
- 3-point Single Arm Backpack Row
- Tempo Single DB Bulgarian Split Squat
Scaling
3 sets
8/leg Goblet Bulgarian Split Squats
-rest 1:00-
15 alt Renegade Rows or 20/arm 3 Point Backpack Row
-rest 3:00-
*Dumbbell (1×35/20 or lighter) or Backpack
5 sets for max reps
:30 work/:30 rest
Hollow Body Russian Twist
Athletes Notes
Score
This workout is scored on total reps each set.
Workout Flow
0:00-:30 Hollow Body Russian Twist
:30-1:00 rest
1:00-1:30 Hollow Body Russian Twist
1:30-2:00 rest
2:00-2:30 Hollow Body Russian Twist
2:30-3:00 rest
3:00-3:30 Hollow Body Russian Twist
3:30-4:00 rest
4:00-4:30 Hollow Body Russian Twist
Demo videos
Scaling
None