Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
3 Rounds:
:20 High Knees
10 Alternating Single Leg RDL OR 5 Dumbbell Suitcase Deadlift (each side)
4 Jumping Lunges OR 4 Single Dumbbell Power Cleans (each side)
10 Reverse Snow Angels
3 Inchworm to Push Up
After the 3 Rounds, Minimal completes
2 Rounds (at workout pace) of:
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
1 Wall Walk (or the version you are choosing to do today)
Demo Videos
Bodyweight Single Leg RDL or Single Arm Dumbbell Suitcase Deadlift
Jumping Lunge OR Single Dumbbell Power Cleans
Reverse Snow Angels
Inchworm to Pushup
Dumbbell Deadlift
Double Dumbbell Hang Power Clean
Wall Walk
Bodyweight Metcon
()
Metcon (Time)
“God Bless America” Bodyweight
5 Rounds
10 Bodyweight RDLs or Object Deadlifts OR Banded Good Mornings
10 Jumping Lunges (L+R=1)
5 Wall Walks
“Backpack Option”
5 Rounds
10 Backpack Deadlifts
10 Backpack Hang Power Cleans
5 Wall Walks (NO backpack)
“M30 Scaled”
5 Rounds
10 Bodyweight RDL Wall Tap
10 Wall Assisted Step Back Lunges (total)
5 Modified Inchworm
“Mayhem Moms”
5 Rounds
10 Bodyweight RDL or Banded Good Mornings
10 Bodyweight Split Squat (10 on 1 side, then 10 on the other)
5 Modified Inchworm – I would prefer you do the modified inchworms, but if you don’t feel comfortable doing the knee push ups, you can do: 20 Bear Crawl Alternating Shoulder Taps (total)
*Workout Strategy & Flow*
Bodyweight RDL or Object Deadlifts or or Banded Good Mornings : Don’t try to go fast here, just try to complete all 10 without stopping!
Jumping Lunge : get explosive with this movement. It’s going to burn but you got this! Remember this is Left Leg and Right Leg = 1 rep. So be smart about how you break these up.
Wall Walk : Let’s talk about the volume of wall walks here.
—-It is important that you maintain the stimulus of this workout. These wall walks need to be done with no more than 5 seconds of rest between reps. If you find yourself laying on the ground for longer than that you need to modify.
—-Modifying the wall walks will ensure that you keep moving throughout all 5 rounds.
Substitutions
Wall Walks —–> I am giving you these 4 options today. Choose something that is going to challenge you, but that you know won’t bring you to a screeching hault mid-way through this workout.
—-Option 1: Shorten the range of motion on the wall walk, only go as far up the wall as you feel comfortable going / as far as you can handle for 25 total reps.
—-Option 2: Compete 5 Elevated Box Walks
—-Option 3: Complete 5 Inchworm to Pushup
—Option 4: Complete 5 Modified Inchworm
Minimal Metcon
()
Metcon (Time)
“God Bless America” Minimal
5 Rounds
10 Dumbbell Deadlifts (2×50/35)
10 Dumbbell Hang Power Cleans (2×50/35)
5 Wall Walks
“Mayhem Moms”
5 Rounds
10 Elevated Sumo Dumbbell Deadlifts
10 Double Dumbbell Hang Power Clean
5 Modified Inchworm – I would prefer you do the modified inchworms, but if you don’t feel comfortable doing the knee push ups, you can do: 20 Bear Crawl Alternating Shoulder Taps (total)
*Workout Strategy & Flow*
Dumbbell weight should be the same for both deadlifts AND hang power cleans.
Double Dumbbell Deadlift : I recommend doing 9 reps, setting the dumbbells down and shaking out your arms and then finishing with 1 rep and going immediately into the 10 hang power cleans
Double Dumbbell Hang Power Clean : Ideally you can complete all 10 reps unbroken at this weight. If you want to break these up, let’s break them into 2 sets of 5 or into 6 and 4. We don’t want to set the dumbbells down more than 1 time.
Wall Walk : Let’s talk about the volume of wall walks here.
—-It is important that you maintain the stimulus of this workout. These wall walks need to be done with no more than 5 seconds of rest between reps. If you find yourself laying on the ground for longer than that you need to modify.
—-Modifying the wall walks will ensure that you keep moving throughout all 5 rounds.
Substitutions
Wall Walks —–> I am giving you these 4 options today. Choose something that is going to challenge you, but that you know won’t bring you to a screeching hault mid-way through this workout.
—-Option 1: Shorten the range of motion on the wall walk, only go as far up the wall as you feel comfortable going / as far as you can handle for 25 total reps.
—-Option 2: Compete 5 Elevated Box Walks
—-Option 3: Complete 5 Inchworm to Pushup
—Option 4: Complete 5 Modified Inchworm
Accessory
Crush Grip Work (3 Rounds for weight)
3 Sets:
12 Crush Grip Dumbbell Bent Over Row
12 Crush Grip Dumbbell Bicep Curls
-Rest 1:00 between sets-
Demo Videos
Crush Grip Dumbbell Bent Over Row
—–scale to: Towel Rows or Banded Bent Over Row
Crush Grip Dumbbell Bicep Curl
—–scale to; Towel Bicep Curls or Banded Bicep Curls
Bonus Stretching (Checkmark)
:30 Chest Stretch (each side)
:30 Leaning Tricep Stretch (each side)
1:00 Toe Touch Stretch
Demo Videos
Chest Stretch
Leaning Tricep Stretch
Toe Touch Stretch