Announcements
Upcoming schedule:
July 1 – 9am class; 10am Kids class
July 3 – regular schedule
July 4 – 9am class; 10:30 class. Happy Independence Day!
Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
3 Rounds:
20 Jumping Jacks
10 Side Plank Reach Throughs (each side) – (drop to knees if needed)
10 Scap Only Push Ups
5 Inchworms to Push Push Ups
5 Strict Sit Ups
Demo Videos
Jumping Jacks
Side Plank Reach throughs
Scap Only Push Up
Inchworm to Pushup
Strict Sit Up
Bodyweight Metcon
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Metcon (Checkmark)
America the Beautiful” Bodyweight
5 sets for Quality
20 Push Ups
20 Strict Sit Ups
-Rest 2:00 between sets-
“Backpack Option”
Please note, I only recommend doing the backpack option if you are extremely proficient in non-weighted strict push ups.
5 sets for Quality
20 Backpack Push Ups
20 Backpack Sit Up
-Rest 2:00 between sets-
“M30 Scaled”
5 sets for Quality
20 Elevated Knee Push Ups
20 Quarter Sit Ups
-Rest 2:00 between sets-
“Mayhem Moms”
5 Sets for Quality:
20 Incline Push Ups
20 Quarter Sit Ups or Pelvic Tilts
-Rest 2:00 between sets-
*Workout Strategy & Flow*
This is for quality . Meaning, aka NOT for time. This is your opportunity to work on these movements and build strength so you can feel confident doing push ups in a for time workout in the future.
If you did the quick math, this is 100 total push ups and strict sit ups. So we need to be extremely smart about how we approach this and use our rest well to recover enough for the next set.
Push Ups : Break these up early! I personally would plan to go 5-5-5-5 with 3-5 seconds of rest between (shaking out the arms)
Strict Sit Up : this is a harder version of sit ups. Our arms are crossed and our legs are straight. This is really going to isolate your core.
Substitutions
Push Ups ——> Knee Push Ups or Incline Push Ups or Elevated Knee Push Ups
Strict Sit Ups —–> Straight Leg Situp or Sit Ups
Minimal Metcon
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Metcon (5 Rounds for weight)
America the Beautiful Minimal
5 sets for Quality
20 Push Ups
20 Dumbbell Sit Ups (50/35)
-rest 2:00 between sets-
“Mayhem Moms”
5 Sets for Quality:
20 Incline Push Ups
20 Quarter Sit Ups or Pelvic Tilts , if you want to use weight, instead of doing dumbbell sit ups, you can complete Dumbbell Swings
-rest 2:00 between sets-
*Workout Strategy & Flow*
This is for quality . Meaning, aka NOT for time. This is your opportunity to work on these movements and build strength so you can feel confident doing push ups in a for time workout in the future.
If you did the quick math, this is 100 push ups and 100 dumbbell sit ups. So we need to be extremely smart about how we approach this and use our rest well to recover enough for the next set.
Push Ups : Break these up early! I personally would plan to go 5-5-5-5 with 3-5 seconds of rest between (shaking out the arms)
Dumbbell Sit Up : this is a harder version of sit ups so be prepared for that. We want to be sure we aren’t letting that weight throw us to the ground. Use your core muscles to control your descent too.
Substitutions
Push Ups ——> Knee Push Ups or Incline Push Ups or Elevated Knee Push Ups
Dumbbell Sit Up —–> If you don’t feel comfortable using the dumbbell for the sit up OR you aren’t able to, yet, you can scale to Strict Sit Up or Straight Leg Situp or Sit Ups
Scoring
Score = weight of Dumbbell Used
Comment if you had to change up the style of push ups.
Cool Down (Checkmark)
2 Rounds:
:30 Chest Stretch (each side)
:30 Leaning Tricep Stretch (each side)
:30 Cat Cow
Scoring: Checkbox
Demo Videos
Chest Stretch
Leaning Tricep Stretch
Cat Cow