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
2-3 rounds:
10 Arm Circles (each way)
5 Inchworm to Push Up
20 Glute Bridge March
10 Scap Push Ups
Athletes Notes
Dumbbell Complex
5 Rounds For Time
10/arm unbroken Dumbbell Strict Press (1×50/35)
15 unbroken Goblet Squats (heavier if possible)
10/arm unbroken 2 Point Dumbbell Row (1×50/35)
-rest as needed between sets to keep each unbroken-
Athletes Notes
Score
This workout is scored on how quickly the work is completed.
Workout Flow
10 unbroken Dumbbell Strict Press – left arm
10 unbroken Dumbbell Strict Press – right arm
15 unbroken Goblet Squats
10 unbroken 2 Point Dumbbell Row – left arm
10 unbroken 2 Point Dumbbell Row – right arm
-rest as needed-
10 unbroken Dumbbell Strict Press – left arm
10 unbroken Dumbbell Strict Press – right arm
15 unbroken Goblet Squats
10 unbroken 2 Point Dumbbell Row – left arm
10 unbroken 2 Point Dumbbell Row – right arm
-rest as needed-
10 unbroken Dumbbell Strict Press – left arm
10 unbroken Dumbbell Strict Press – right arm
15 unbroken Goblet Squats
10 unbroken 2 Point Dumbbell Row – left arm
10 unbroken 2 Point Dumbbell Row – right arm
-rest as needed-
10 unbroken Dumbbell Strict Press – left arm
10 unbroken Dumbbell Strict Press – right arm
15 unbroken Goblet Squats
10 unbroken 2 Point Dumbbell Row – left arm
10 unbroken 2 Point Dumbbell Row – right arm
-rest as needed-
10 unbroken Dumbbell Strict Press – left arm
10 unbroken Dumbbell Strict Press – right arm
15 unbroken Goblet Squats
10 unbroken 2 Point Dumbbell Row – left arm
10 unbroken 2 Point Dumbbell Row – right arm
Demo videos
Scaling
See Bodyweight version.
5 Rounds for Time
10 Pike Push Ups
20 Air Squats
30 Bent Over Backpack Row
-rest 1:00 between rounds-
Athletes Notes
Score
This workout is scored on how quickly you complete these 5 rounds.
Workout Flow
10 Pike Push Up
20 Air Squat
30 Bent Over Row
-rest 1:00-
10 Pike Push Up
20 Air Squat
30 Bent Over Row
-rest 1:00-
10 Pike Push Up
20 Air Squat
30 Bent Over Row
-rest 1:00-
10 Pike Push Up
20 Air Squat
30 Bent Over Row
-rest 1:00-
10 Pike Push Up
20 Air Squat
30 Bent Over Row
Demo videos
Scaling
5 Rounds for Time
8 Pike Push Ups
15 Air Squats
20 Bent Over Backpack Row
-rest 1:00 between rounds-