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,
2 Rounds:
5 Dynamic Squat Stretches
5 Up Downs
5 Jumping Air Squats
Then,
1 Rounds:
50m Run
6 Jumping Air Squats OR 3 Single Dumbbell Front Squats (each side)
6 Lateral Burpees over the Line OR Dumbbells
Demo Videos
Hinshaw Warm up
Dynamic Squat Stretch
Up Downs
Jumping Air Squats
Air Squats or Single Dumbbell Front Squat
Line OR Dumbbell Lateral Burpees
Bodyweight Metcon
()
Metcon (Time)
Cheddar Bodyweight
Partner Workout:
4 Rounds:
30 Lateral Burpees over the Line (split as desired)
20 Synchro Air Squats
200m Run (together)
Individual Workout:
4 Rounds:
15 Lateral Burpees over the Line
20 Air Squats
200m Run
“Backpack Option”
Partner Workout:
4 Rounds:
30 Backpack Lateral Burpees (split as desired)
20 Synchro Backpack Back Squat
200m Backpack Run (together)
Individual Workout:
4 Rounds:
15 Backpack Lateral Burpees
20 Backpack Back Squat
200m Backpack Run
“M30 Scaled”
Partner Workout:
4 Rounds:
30 Elevated Up Down with Jump (split as desired)
20 Synchro Squat to Chair
1:00 Step Jacks (together)
Individual Workout:
4 Rounds:
15 Elevated Up Down with Jump
20 Squat to Chair
1:00 Step Jacks
“Mayhem Moms”
Partner Workout:
4 Rounds:
30 Line Facing Modified Burpees (split as desired)
20 Synchro Air Squats
1:00 High Knees to Jumping Jacks or Standing Marches – as controlled as needed (together)
Individual Workout:
4 Rounds:
15 Line Facing Modified Burpees
20 Air Squats
1:00 High Knees to Jumping Jacks or Standing Marches – as controlled as needed
Workout Strategy & Flow (No Measure)
*Workout Strategy & Flow*
I present to you a PARTNER WORKOUT….Woooohooo, grab your spouse, friend, family member, neighbor and get to work
Don’t worry, if you work out alone, you can still consider the Individual Version RX if you complete it EXACTLY as it is written. (just please comment in your scoring if you did partner or individual)
——–I am allowing this because I know so many of our M30 crew is getting after this by themselves.
Lateral Burpee over the line – these you get to split with your partner. One person working and one person resting. Ideally they are split evenly, but if one partner is a savage with burpees, they are technically allowed to pull the weight of the team and do more.
Air Squats – squatting down and standing tall at the same time, this means you will have to do a lot of communication with your partner. If you CAN do these unbroken, go for it.
Run – you will run together.
NOTE : There is NO point in running ahead of your partner, because you CANNOT start the next round until both partners have gotten back from the run.
Substitutions
Run —–> 1:00 High Knees or High Knees to Jumping Jacks
Minimal Metcon
()
Metcon (Time)
Cheddar Minimal
Partner Workout:
4 Rounds:
30 Lateral Burpees over the Dumbbells (split as desired)
20 Dumbbell Front Squats (2×50/35) (split as desired)
200m Run (together)
Individual Workout:
4 Rounds:
15 Lateral Burpees over the Dumbbells
10 Dumbbell Front Squats (2×50/35)
200m Run
“Mayhem Moms”
Partner Workout:
4 Rounds:
30 Line Facing Modified Burpees (split as desired)
20 Synchro Dumbbell Front Squats to Bench
1:00 High Knees to Jumping Jacks or Standing Marches – as controlled as needed (together)
Individual Workout:
4 Rounds:
15 Line Facing Modified Burpees
20 Dumbbell Front Squats to Bench
1:00 High Knees to Jumping Jacks or Standing Marches – as controlled as needed
*Workout Strategy & Flow*
I present to you a PARTNER WORKOUT….Woooohooo, grab your spouse, friend, family member, neighbor and get to work
Don’t worry, if you work out alone, you can still consider the Individual Version RX if you complete it EXACTLY as it is written. (just please comment in your scoring if you did partner or individual)
——–I am allowing this because I know so many of our M30 crew is getting after this by themselves.
Dumbbell Lateral Burpees – these you get to split with your partner. One person working and one person resting. Ideally they are split evenly, but if one partner is a savage with burpees, they are technically allowed to pull the weight of the team and do more.
Dumbbell Front Squats – again, only 1 person working at a time, I would recommend splitting these evenly, 10 each partner. Try to be quick with transitioning the dumbbells over to your partners shoulders
Run – you will run together.
NOTE : There is NO point in running ahead of your partner, because you CANNOT start the next round until both partners have gotten back from the run.
Substitutions
Run —–> 1:00 High Knees or High Knees to Jumping Jacks
Accessory
Calf Raises (3 Rounds for weight)
3 sets:
12 Single Leg Dumbbell Calf Raises (each side)
– Rest 1:00 between sets-
Demo Videos
Single Leg Dumbbell Calf Raise
—–scale to: Single Leg Calf Raises
—-use a wall for balance if needed