Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
6:00 Clock
:15 High Knees
:15 Butt Kicks
3 Dynamic Squat Stretch with 2 second pause at bottom of squat
6 Air Squats
3 Box Step Ups (each side)
3 Box Jumps
6 X-Jumps or 3 Dumbbell Hang Snatch (each side)
Minimal: at the 3 minute mark, change your 6 air squats to 6 dumbbell goblet squats
Demo Videos
High Knees
Butt Kicks
Dynamic Squat Stretch
Air Squats
Box Step Up
Box Jump
X-Jump No Jump OR Single Dumbbell Hang Snatch
Dumbbell Goblet Squat
Bodyweight Metcon
()
Metcon (Time)
“Star Spangled Banner” Bodyweight
For Time:
40-30-20-10
Air Squats
Box Jumps (24″/20″)
X-Jumps (no jump) or Object Hang Snatch
“Backpack Option”
For Time:
40-30-20-10
Backpack Back Squat
Backpack Chair Step Ups
Backpack Ground to Overhead
“M30 Scaled”
For Time:
40-30-20-10
Squat to Chair
Step Up to Surface
Object Alternating Hang Snatch
“Mayhem Moms”
For Time:
40-30-20-10
Air Squats
Lunge to Hip Extension (half on each side)
X-Jumps No Jump or Object Alternating Hang Snatch
*Workout Strategy & Flow*
Air Squats : let’s gooooo. This is going to be where you can make up time, you can go fast here by simply staying in a rhythm and working hard to not stop until you reach your final rep of each round.
Box Jump : focus on EVERY jump here. You are doing this under leg fatigue so I want to be sure you land on top of the box every time safely. If you focus on controlling your breathing you can likely work through these at a consistent rate without having to take long rest breaks.
X-Jumps No Jump OR Object Alternating Hang Snatch : Be explosive with the hips, without your feet leaving the ground. Remember – x-jumps are imitating that snatch movement.
FLOW
40 Air Squats
40 Box Jumps
40 X-Jumps (no jump)
30 Air Squats
30 Box Jumps
30 X-Jumps (no jump
20,20,20,10,10,10…..DONE
Substitutions
Box Jumps ——> 2 options depending on the reason for scaling
——if you are nervous about jumping, challenge yourself to choose a lower box / chair / step and jump to that.
—— if you do not feel comfortable jumping under high leg fatigue or have an injury that prevents you from jumping, you can scale to: Box Step Up
Minimal Metcon
()
Metcon (Time)
“Star Spangled Banner” Minimal
For Time:
40-30-20-10
Dumbbell Goblet Squat (50/35)
Box Jumps (24″/20″)
Dumbbell Hang Snatch (50/35) (half on each arm)
“Mayhem Moms”
For Time:
40-30-20-10
Dumbbell Goblet Squat – you can squat to a box or chair if you need help with balance/stability.
Lunge to Hip Extension (half on each side)
Single Dumbbell Hang Snatch
*Workout Strategy & Flow*
Dumbbell Goblet Squat : this is gonna burn, but the good news is the hardest / biggest chunk of reps will be done in the first part of this workout. Be smart about your strategy here. Splitting the bigger # of reps into sets of 10 with 3-5 seconds to shake the legs out could make you go faster than doing large sets.
Box Jump : focus on EVERY jump here. You are doing this under leg fatigue so I want to be sure you land on top of the box every time safely. If you focus on controlling your breathing you can likely work through these at a consistent rate without having to take long rest breaks.
Single Dumbbell Hang Snatch : Be explosive with the hips, without your feet leaving the ground. This doesn’t have to be alternating each time, you can alternate, you can switch every 5 reps, you can do half all on one arm before switching to the other. It’s athletes choice today on how this gets done.
FLOW
40 Dumbbell Goblet Squats
40 Box Jumps
40 Dumbbell Hang Snatch
30 Dumbbell Goblet Squats
30 Box Jumps
30 Dumbbell Hang Snatch
20,20,20,10,10,10…..DONE
Substitutions
Box Jumps ——> 2 options depending on the reason for scaling
——if you are nervous about jumping, challenge yourself to choose a lower box / chair / step and jump to that.
—— if you do not feel comfortable jumping under high leg fatigue or have an injury that prevents you from jumping, you can scale to: Box Step Up
Accessory
Wall Sit Hold (Time)
Accumulate a 5:00 Wall Sit
*Every time you break, perform 10 Supermans
Scoring: Time
YOUR SCORE SHOULD NOT BE 5 MINUTES UNLESS YOU DID A 5 MINUTE WALL SIT UNBROKEN.
Your score will be the total time it takes you to accumulate the 5 minutes and complete your Superman “penalty”
Flow
You are going to start a clock. Hold a wall sit for as long as you can. If you break/rest at the 1:30, then you will do 10 Superman’s and get back on the wall to hold for another long attempt. (Keep the clock going). If you break again at the 3:30 mark. Repeat those 10 Superman’s and then get back on the wall.
See how long you can hold it each time. If you can hold for 2:30 and only break once
Demo Videos
Wall Sit – hips/knees at a 90 degree angle. Back nice and flat against the wall. Do not rest your hands on your legs.
Supermans