Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
5:00 Clock
10 Reverse Snow Angels
5 Inchworms with Push Up
1 Wall Walk
5 Single Leg Bodyweight RDL (each side)
5 Box Jumps
Demo Videos
Reverse Snow Angels
Inchworm to Pushup
Wall Walk
Bodyweight Single Leg RDL
Box Step Up
Bodyweight Metcon
()
Metcon (Time)
Feta Bodyweight
For Time:
10 Wall Walks
..immediately into…
20-18-16-14-12-10
Box Jump Overs (24″/20″)
*after each round complete 50ft Object Farmers Carry
“M30 Scaled”
For Time:
10 Modified Inchworm or 25 Bear Crawl Alternating Shoulder Taps (L+R=1)
..immediately into…
20-18-16-14-12-10
Step Up to Surface
—–after each round complete 50ft Object Farmers Carry
“Mayhem Moms”
For Time:
10 Modified Inchworm
..immediately into…
20-18-16-14-12-10
Modified Tuck Jump (24″/20″)
—-after each round complete 50ft Object Farmers Carry
*Workout Strategy & Flow*
This one is a slightly different style of workout, so be sure you understand the flow before starting!!
Wall Walk :I am giving you a cap – if you are resting more than 5 seconds at a time between each rep, then you need to scale. Try your best to count 1-2-3 between wall walks and force yourself to stay moving. The good news is that these are at the beginning of the workout so you are going to be fresh!
Box Jump Over : Settle in to a pace that you can stay moving in. When you get to 14,12 and 10 you can kick your speed up if you have the ability to!
Object Farmers Carry – This of this as the ultimate grocery day training; this can be done with any objects from around the house like backpack, suitcase, laundry detergent jugs, etc. They don’t have to be even weights, just make it challenging
——OR You can do 16 Standing Marches (L+R=1)
Substitutions
Wall Walk —-> couple options
—–Option 1: Walk back far enough on the wall that you feel comfortable with.
—–Option 2: Elevated Box Walks
—–Option 3: Inchworm to Pushup
Box Jump Overs —-> lower the box height and jump to a box you feel comfortable with OR sub them with Tuck Jump Explanation OR Box Step Over
Object Farmers Carry —–> 16 Standing Marches (L+R=1)
Minimal Metcon
()
Metcon (Time)
Feta Minimal
For Time:
10 Wall Walks
..immediately into…
20-18-16-14-12-10
Box Jump Overs (24″/20″)
*after each round complete 50ft Dumbbell Farmers Carry (2×50/35)
“Mayhem Moms”
For Time:
10 Modified Inchworm
..immediately into…
20-18-16-14-12-10
Modified Tuck Jump (24″/20″)
—-after each round complete 50ft Double Dumbbell Farmer’s Carry
*Workout Strategy & Flow*
This one is a slightly different style of workout, so be sure you understand the flow before starting!!
Wall Walk :I am giving you a cap – if you are resting more than 5 seconds at a time between each rep, then you need to scale. Try your best to count 1-2-3 between wall walks and force yourself to stay moving. The good news is that these are at the beginning of the workout so you are going to be fresh!
Box Jump Over : Settle in to a pace that you can stay moving in. When you get to 14,12 and 10 you can kick your speed up if you have the ability to!
Double Dumbbell Farmer’s Carry – This of this as the ultimate grocery day training; hang on to those dumbbells going 25ft down and 25ft back. Try your absolute best to not set them down!!!
——check out the substitutions section below if you don’t have the space for 50ft.
Flow
You MUST complete all 10 wall walks before continuing on.
Once 10 are complete, then you will do:
20 Box Jump Overs
50ft Dumbbell Farmers Carry
18 Box Jump Overs
50ft Dumbbell Farmers Carry
16 Box Jump Overs
50ft Dumbbell Farmers Carry
…..and so on until you finish with 10 Box Jump Overs and 50ft Dumbbell Farmers Carry
Substitutions
Wall Walk —-> couple options
—–Option 1: Walk back far enough on the wall that you feel comfortable with.
—–Option 2: Elevated Box Walks
—–Option 3: Inchworm to Pushup
Box Jump Overs —-> lower the box height and jump to a box you feel comfortable with OR sub them with Tuck Jump Explanation OR Box Step Over
Dumbbell Farmers Carry —–> 10 Double Dumbbell Farmer’s Carry Marches (L+R=1) – think about keeping yourself stacked and tight. Bringing the knee up similar to a high knee, but not quite as fast. Simulating more of a walk/march. This is going to work the lower abdominals and hip flexors (and of course your grip)
Cool Down (Checkmark)
:30 Walk
:30 Leaning Child’s Pose
:30 Elbow to Floor Stretch (right leg)
:30 Elbow to Floor Stretch (left leg)
Demo Videos
Leaning Child’s Pose
Elbow to Floor Stretch