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:
10 Reverse Snow Angels
5 Push Ups to Downward Dog
5 Pike Push Ups or 5 Single Arm Dumbbell Push Press (each side)
5 Towel Rows or Crush Grip Dumbbell Bent Over Rows
Then,
1 Round:
50m Run
5 Pike Push Ups or 5 Dumbbell Push Press
2 Bodyweight Renegade Rows OR 2 Dumbbell Renegade Rows
Demo Videos
Hinshaw Warm up
Reverse Snow Angels
Push Up to Downward Dog w/Explanation
Pike Push Up OR Single Dumbbell Push Press
Towel Rows OR Crush Grip Dumbbell Bent Over Row
Bodyweight Renegade Row with Push Up OR Dumbbell Renegade Row + Push up Combo
Bodyweight Metcon
()
Metcon (Time)
Jersey Mike’s Bodyweight
4 sets
200m Run
10 Pike Push Ups or 10 Pike Shoulder Taps (L+R=1)
5 Bodyweight Renegade Row*
-Rest 1:30 between sets-
*Push Up + Left Arm Row + Right Arm Row
“M30 Scaled”
4 sets
1:00 Step Jacks
10 Bear Crawl Alternating Shoulder Taps (L+R=1)
5 (1 Elevated Knee Push Ups + 1 Elevated Bodyweight Renegade Row )
-Rest 1:30 between sets
“Mayhem Moms”
4 sets
1:00 of controlled High Knees to Lateral Shuffle
10 Pike Shoulder Taps (L+R=1)
5 (1 Knee Push Ups + Kneeling Bodyweight Renegade Row )
-Rest 1:30 between sets
*Workout Strategy & Flow*
Run – push your pace here, it’s only 200m
Pike Push Up OR Pike Shoulder Taps – We are going to work on overhead pressing with the pike push ups, if you don’t feel confident with this movement yet, I want you to get comfortable in that inverted position by competing pike shoulder taps. I recommend breaking these up into 2 sets with 3-5 seconds of rest so you can last for the entire 4 sets.
Bodyweight Renegade Row with Push Up – Just a reminder 1 rep is Push up + left arm row + right arm row. You will do 5 total. This is going to start in a plank position, try your best NOT to let your hips rock from side to side when you are rowing. The best way to be sure that doesn’t happen is to brace your core in the plank.
Substitutions
Bodyweight Renegade Row —–>
—–Option 1: 1 Knee Push Ups + Kneeling Bodyweight Renegade Row
—–Option 2: 1 Elevated Knee Push Ups + 1 Elevated Bodyweight Renegade Row
Minimal Metcon
()
Metcon (Time)
Jersey Mike’s Minimal
4 sets
200m Run
10 Dumbbell Push Press (2×50/35)
5 Dumbbell Renegade Rows (2×50/35)*
-Rest :90 between sets-
*Dumbbell Push Up + Left Arm Row + Right Arm Row
“Mayhem Moms”
4 sets
1:00 of controlled High Knees to Lateral Shuffle
10 Seated Dumbbell Strict Press
5 Kneeling Dumbbell Renegade Row
-Rest 1:30 between sets
*Workout Strategy & Flow*
Run – push your pace here, it’s only 200m
Double Dumbbell Push Press – Ideally this is a weight that you are able to complete 10 unbroken. We want to move QUICK here. Doing less than 10 unbroken would mean that you have to set the dumbbells down and pick them back up (wasting precious time and energy)
Dumbbell Renegade Row + Push up Combo – Just a reminder 1 rep is Push up + left arm row + right arm row. You will do 5 total. This is going to start in a plank position, try your best NOT to let your hips rock from side to side when you are rowing. The best way to be sure that doesn’t happen is to brace your core in the plank.
—–Again, this is something that all 5 should be completed unbroken. You get 1:30 to rest so ideally you will wait to rest when that time comes.
Substitutions
Dumbbell Renegade Row —–> Kneeling Dumbbell Renegade Row
Accessory
Crush Grip (3 Rounds for weight)
3 Sets:
10 Crush Grip Dumbbell Bicep Curls (50/35)
10 Crush Grip Skull Crusher (50/35)
-Rest 1:00 between sets
Scoring: Load
Demo Videos
Crush Grip Dumbbell Bicep Curl
—–scale to: Banded Bicep Curls OR Towel Bicep Curls
Crush Grip Dumbbell Skull Crusher
—–scale to: Chair Dip OR Wall Tricep Push Up
Bonus Stretching (Checkmark)
:30 Calf Stretch (left)
:30 Calf Stretch (right)
:30 Trap Stretch (left)
:30 Trap Stretch (right)