Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
2 Rounds of:
6 Elbow to Floor Stretch (each side)
20 seconds of Downward to Upward Dog Transitions
into
3 Rounds of:
6 Squat to Overhead Reach OR 6 Single Dumbbell Thrusters (each side)
6 Jumping Lunges (L+R=1) OR 6 Dumbbell Power Cleans
20 Line Hops or Double Unders or 10 CrossOver Single Unders
Demo Videos
Elbow to Floor Stretch with Rotation
Downward to Upward Dog Transitions
Line Hops OR Double Unders
Squat to Overhead Reach OR Single Dumbbell Thruster
Jumping Lunge OR Dumbbell Power Clean
Bodyweight Metcon
()
Metcon (Checkmark)
Mozzarella Bodyweight
EMOM 15 Minutes
Minute 1: 12 Jumping Lunges (L+R=1)
Minute 2: 12 Squat to Overhead Reach
Minute 3: 48 Line Hops
“Backpack Option”
EMOM 15 Minutes
Minute 1: 12 Backpack Power Cleans
Minute 2: 12 Backpack Thruster
Minute 3: 48 Hops OVER the backpack
“M30 Scaled”
EMOM 15 Minutes
Minute 1: 12 Wall Assisted Step Back Lunges
Minute 2: 12 Squat to Chair with Overhead Reach
Minute 3: 48 Object Toe Taps
“Mayhem Moms”
EMOM 15 Minutes
Minute 1: 12 Lunge to Hip Extension (on each leg)
Minute 2: 12 Squat to Overhead Reach
Minute 3: 48 Slow and Controlled Line Hops
*Workout Strategy & Flow*
Notice that this is a EMOM (every minute on the minute) BUT this time there is no built in rest minute.
We need to have at least 20 seconds of rest each minute, so if you can’t do that with the RX movements, check out the scaling options below.
The best way to ensure you are able to complete the movement with 20+ seconds to rest, you should aim to complete these each unbroken.
Jumping Lunge
Squat to Overhead Reach
Line Hops
Minimal Metcon
()
Metcon (Weight)
Mozzarella Minimal
EMOM 15 Minutes
Minute 1: 12 Dumbbell Power Cleans (2×50/35)
Minute 2: 12 Single Dumbbell Thrusters (6 each arm) (50/35)
Minute 3: 24 Crossover Single Unders or 48 Double Unders
“Mayhem Moms”
EMOM 15 Minutes
Minute 1: 12 Double Dumbbell Hang Power Clean
Minute 2: 12 Single Dumbbell Thruster OR Squat to Overhead Reach
Minute 3: 48 Slow and Controlled Line Hops
*Workout Strategy & Flow*
Notice that this is a EMOM (every minute on the minute) BUT this time there is no built in rest minute.
We need to have at least 20 seconds of rest each minute, so if you can’t do that with the RX movements, check out the scaling options below.
The best way to ensure you are able to complete the movement with 20+ seconds to rest, you should aim to complete these each unbroken.
Dumbbell Power Clean
Single Dumbbell Thruster
Crossover Single Unders AND How to count them
Scoring
Today is an EMOM, rather than give you a checkbox, I want you to be able to log what weights you used. Since we have a single dumbbell and a double dumbbell movement in the same workout, we will log the weight of ONE dumbbell today! Ideally you are using the same dumbbell weight for power clean and thruster. (just using 2 of those dumbbells for the power cleans and only 1 for the thruster)
Accessory
RDLs and Wall Sit (Checkmark)
2 sets:
12 Bodyweight Single Leg RDLs (each side)
1:00 Wall Sit
-Rest 1:00 between sets-
Scoring: Checkbox
Demo Videos
Bodyweight Single Leg RDL
Wall Sit
Bonus Stretching (Checkmark)
1:00 Toe Touch Stretch
:30 Couch Stretch (each side)
:30 Pigeon Stretch (each side)
Demo Videos
Toe Touch Stretch
Couch Stretch
Pigeon Stretch