Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
10 yd bear crawl forward
10 yd bear crawl backward
Then,
3 Rounds:
5 Dynamic Squat Stretches
50m Run
5 Squat to Overhead Reach or 3 Single Dumbbell Thrusters (each side)
10 Alternating Leg V-Ups
Demo Videos
Hinshaw Warm up
Dynamic Squat Stretch
Squat to Overhead Reach or Single Dumbbell Thruster
Alternating Leg V-Up
Bodyweight Metcon
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Metcon (5 Rounds for reps)
“Party in the USA” Bodyweight
5 sets:
AMRAP 2 Minutes
200m Run
10 Squat to Overhead Reach
Max Alternating Leg V-Ups in remaining time
-Rest 1 minute between sets-
“M30 Scaled”
AMRAP 2 Minutes
1:00 Step Jacks
10 Squat to Chair
Max Seated Toe Taps in remaining time
-Rest 1 minute between sets-
“Mayhem Moms”
5 sets:
AMRAP 2 Minutes
1:00 of High Knees to Lateral Shuffle – going as slow/controlled as you need to
10 Squat to Overhead Reach
Max Modified Alternating Leg V Ups or Seated Toe Taps in remaining time
-Rest 1 minute between sets-
*Workout Strategy & Flow*
Run: You HAVE to push the pace here. We need you finishing this each time between 50-60 seconds.
Squat to Overhead Reach : As soon as your run is complete, you need to get to work on these 10. Ideally you are doing these without stopping. Remember to get below parallel, stand up tall and fully extend those arms at the top of each rep.
Alternating Leg V-Up : these are the only part of the score that counts. You should have at least 30 seconds to chip away at these. We gotta keep moving here. Push through the burn
FLOW
0:00 – 2:00: Complete a 200m Run, 10 squat to overhead reach, and as many alternating leg v ups in the time remaining.
2:00-3:00: REST
3:00 – 5:00: Complete a 200m Run, 10 squat to overhead reach, and as many alternating leg v ups in the time remaining.
5:00-6:00: REST
6:00 – 8:00: Complete a 200m Run, 10 squat to overhead reach, and as many alternating leg v ups in the time remaining.
8:00-9:00: REST
9:00 – 11:00: Complete a 200m Run, 10 squat to overhead reach, and as many alternating leg v ups in the time remaining.
11:00-12:00: REST
12:00 – 15:00: Complete a 200m Run, 10 squat to overhead reach, and as many alternating leg v ups in the time remaining……then you are DONE
Substitutions
Run —–> if you know you cannot finish a 200m run in under 60 seconds every time, then go for a 60 second run. Push yourself hard for those 60 seconds, but don’t worry about distance.
——-if you cannot run due to space/weather: complete 60 seconds of High Knees to Lateral Shuffle or High Knees to Jumping Jacks or High Knees
Scoring
The only thing we are scoring today is the # of alternating leg v-ups we get each set.
Minimal Metcon
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Metcon (5 Rounds for reps)
“Party in the USA” Minimal
5 sets:
AMRAP 2 Minutes
200m Run
10 Single Dumbbell Thrusters (50/35) (half on each arm)
Max Alternating Leg V-Ups in remaining time
-Rest 1 minute between sets-
“Mayhem Moms”
5 sets:
AMRAP 2 Minutes
1:00 of High Knees to Lateral Shuffle – going as slow/controlled as you need to
10 Single Dumbbell Thruster (half on each arm) or 10 Banded Thrusters
Max Modified Alternating Leg V Ups or Seated Toe Taps in remaining time
-rest 1 minute between sets-
*Workout Strategy & Flow*
I’m going to shoot straight with you here…..this is going to be very challenging, which means after you’re done you’ll very super proud of accomplishing such a task.
Run: You HAVE to push the pace here. We need you finishing this each time between 50-60 seconds.
Single Dumbbell Thruster : Grab the Dumbbell and get to work. This weight should allow you to complete 5 unbroken on 1 arm and then 5 unbroken on the other arm. We don’t have time to set the dumbbell down, so be CONFIDENT that the weight you select can be completed under high heart rate
Alternating Leg V-Up : these are the only part of the score that counts. You should have at least 20-30 seconds to chip away at these. We gotta keep moving here. Push through the burn
FLOW
0:00 – 2:00: Complete a 200m Run, 10 Single Dumbbell Thrusters, and as many alternating leg v ups in the time remaining.
2:00-3:00: REST
3:00 – 5:00: Complete a 200m Run, 10 Single Dumbbell Thrusters, and as many alternating leg v ups in the time remaining.
5:00-6:00: REST
6:00 – 8:00: Complete a 200m Run, 10 Single Dumbbell Thrusters, and as many alternating leg v ups in the time remaining.
8:00-9:00: REST
9:00 – 11:00: Complete a 200m Run, 10 Single Dumbbell Thrusters, and as many alternating leg v ups in the time remaining.
11:00-12:00: REST
12:00 – 15:00: Complete a 200m Run, 10 Single Dumbbell Thrusters, and as many alternating leg v ups in the time remaining……then you are DONE
Substitutions
Run —–> if you know you cannot finish a 200m run in under 60 seconds every time, then go for a 60 second run. Push yourself hard for those 60 seconds, but don’t worry about distance.
——-if you cannot run due to space/weather: complete 60 seconds of High Knees to Lateral Shuffle or High Knees to Jumping Jacks or High Knees
Scoring
The only thing we are scoring today is the # of alternating leg v-ups we get each set.
Accessory
Isolateral Farmers Carry (4 Rounds for weight)
3-4 sets
50ft Isolateral Dumbbell Farmers Carry (left)
50ft Isolateral Dumbbell Farmers Carry (right)
-Rest :30 between sets-
Bodyweight Option
If you have access to an odd object around the house that you can use, I recommend trying that out. A backpack, laundry detergent, suitcase/luggage, etc.
If not, you will complete 30 Standing Marches (L+R=1). Be sure you are thinking about keeping a tight core and bringing those knees up high. These aren’t meant to be HIGH knees and fast, they are meant to be controlled!
Demo Videos
Isolateral DB Farmers Carry
The idea here is to keep your core tight and ensure you aren’t leaning towards the side you’re holding the dumbbell.
If you don’t have space to do carries, you may do a Single Arm Farmer Carry March 10 Marches (L+R=1) and then switch and complete that on the other side.
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Bonus Stretching (Checkmark)
2 Minute – Calves & Traps
:30 Calf Stretch (left)
:30 Calf Stretch (right)
:30 Trap Stretch (left)
:30 Trap Stretch (right)