Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
5:00 Clock
:15 High Knees
:15 Butt Kicks
10 Shoulder Swimmers
5 X-Jumps or 5 Dumbbell Hang Snatch (each side)
5 Strict Sit Ups
Demo Videos
High Knees
Butt Kicks
Shoulder Swimmers
X-Jumps or Single Dumbbell Hang Snatch
Strict Sit Up
Bodyweight Metcon
()
Metcon (Time)
Gouda Bodyweight
3 Rounds
30 X-Jumps
30 Strict Sit Ups
“Backpack Option”
3 Rounds
30 Backpack Ground to Overhead – complete these from the hang position
30 Backpack Sit Up
“M30 Scaled”
3 Rounds
30 X-Jumps – You can also elevate these so you don’t bend all the way down.
30 Quarter Sit Ups
“Mayhem Moms”
3 Rounds
30 X-Jumps OR X-Jumps No Jump
30 Quarter Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning
*Workout Strategy & Flow*
This is super straight forward. Only 2 movements and you repeat for 3 rounds total (with no built in rest)
X-Jumps – These are best to break up into 2 sets of 15 or even 3 sets of 10, just because of the volume of these (90 total)
Strict Sit Up – these are the hardest version of sit ups that we do. Your arms are crossed and your legs are straight, isolating your core and using no momentum. With that being said, if you have to take more than 3 breaks in each set of 30, then we need to switch over to the scaled version to keep you moving
——-One easy scaling option you can do for those still getting used to this newer sit up movement: Complete 10-15 as the Strict Sit ups and then complete the other 15-20 each round as regular sit ups. This can help you work on that new movement, but stay moving in the workout.
Substitutions
Strict Sit Ups —-> Straight Leg Situp OR Sit Ups
Minimal Metcon
()
Metcon (Time)
Gouda Minimal
3 Rounds
30 Dumbbell Hang Snatches (50/35)
30 Strict Sit Ups
“Mayhem Moms”
3 Rounds
30 Single Dumbbell Hang Snatch – alternating arms each time.
30 Quarter Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning
*Workout Strategy & Flow*
This is super straight forward. Only 2 movements and you repeat for 3 rounds total (with no built in rest)
Single Dumbbell Hang Snatch – These are intended to be ALTERNATING. So every rep you switch arms. These stay in the hang position for all reps, only going to the ground when you need to break.
———- Recommendation: break these into 2 sets of 15 or even 3 sets of 10, just because of the volume of these (90 total)
Strict Sit Up – these are the hardest version of sit ups that we do. Your arms are crossed and your legs are straight, isolating your core and using no momentum. With that being said, if you have to take more than 3 breaks in each set of 30, then we need to switch over to the scaled version to keep you moving
——-One easy scaling option you can do for those still getting used to this newer sit up movement: Complete 10-15 as the Strict Sit ups and then complete the other 15-20 each round as regular sit ups. This can help you work on that new movement, but stay moving in the workout.
Substitutions
Strict Sit Ups —-> Straight Leg Situp OR Sit Ups __
Accessory
Rows and Dips (3 Rounds for weight)
3 Sets:
10 Dumbbell Crush Grip Upright Rows
10 Chair Dips
-Rest 1:00 between sets-
Bodyweight Option
3 Sets:
10 Bodyweight Upright Row
10 Chair Dip OR scale to: Wall Tricep Push Up
-Rest 1:00 between sets-
Demo Videos
Crush Grip Dumbbell Upright Row
Chair Dip
Bonus Stretching (Checkmark)
1:00 Elevated Hamstring Stretch (each side)
1:00 Seal Stretch
Demo Videos
Elevated Standing Hamstring Stretch
Seal Stretch