Crossfit Lillington – Mayhem Affiliate – At Home
NO Warm-up (Checkmark)
We are going to be hopping right into our workout today!
Bodyweight AND Minimal
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Metcon (AMRAP – Rounds and Reps)
“American Flag on the Moon” Bodyweight and Minimal
“Death By Burpees”
EMOM For as Long as Possible
1 Rep in the first minute
2 Reps in the second minute
3 Reps in the third minute
etc.
*Workout Strategy & Flow*
If this is your first time completing the “Death by” style workout, then this might feel like a joke in the beginning…… I promise you will stop laughing around round 7. 😉
Now more than ever, use my burpee motto of “lay down, stand up, jump”
Burpee Variations – PLEASE be sure you actually touch your chest to the ground every time AND that you stand up all the way when you jump. Meaning your hips, knees and shoulders are fully extended. Don’t cheat yourself.
FLOW
0:00 – 1:00: 1 Burpee
1:00 – 2:00 : 2 Burpees
2:00 – 3:00: 3 Burpees
3:00 – 4:00: 4 Burpees………
You will continues for as long as possible until you can no longer complete the number of reps prescribed in under 1 minute.
STRATEGY
In the early rounds (rounds 1-5) maintain a slow and steady pace. Control the breathing. A fast pace right out of the gate is unnecessary and could lead to an inability to control the heart rate as reps build each minute.
This is going to test:
How mentally tough you are
How well you can pace
RX + Option
If you are EXTREMELY proficient at burpees AND you are short on time, you can start your 0:00-1:00 at the 5 burpee mark and increase by 1 rep.
SCALING OPTIONS
HOW TO KNOW IF YOU SHOULD CHOOSE A SCALING OPTION:
My goal for you: make it past the 10 minute mark.
This means you are able to complete at least 10 burpees within 1 minute after having done 1-9 in their designated minutes.
——-If you know you will not be able to do that with a full/standard burpee, then check out the scaling options below.
Includes M30 Scaled + Mayhem Moms options
Modified Burpee
Elevated Burpee with knee drive
Elevated Up Down with Jump
Elevated Up Downs with NO Jump
Scoring
Your score is the number of full rounds completed plus number of reps completed in the last round.
Scoring Example: I was in minute 15. I successfully complete 14 burpees but i failed to complete 15 and only got to 12 total that minute, then my score would be 14+12
Accessory
Ab Burner (Time)
For Time:
80 Flutter Kicks (L+R=1)
40 Russian Twists (L+R=1)
20 Tuck Ups
Demo Videos
Flutter Kicks
—–scale to: Modified Flutter Kick
Russian Twists
—–scale to: Heel Taps
Tuck Ups
—-scale to: Modified Tuck Ups
Bonus Stretching (Checkmark)
Bonus Stretching
1:00 Seal Stretch
1:00 Child’s Pose
Demo Videos
Seal Stretch
Child’s Pose