Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
5:00 Clock
:15 High Knees
:15 Butt Kicks
5 Elbow to Floor Stretch with Rotation (each side)
5 Bodyweight Single Leg RDLs (each side)
10 Bodyweight Walking Lunges
5 Box Jumps
After 5:00 Clock, Minimal perform
2 rounds of:
6 Dumbbell Farmers Carry Walking Lunges
6 Dumbbell Deadlifts
Demo Videos
High Knees
Butt Kicks
Elbow to Floor Stretch with Rotation
Bodyweight Single Leg RDL
Bodyweight Walking Lunge
Box Jump
Dumbbell Farmer’s Carry Walking Lunge (with 2 dumbbells)
Dumbbell Deadlift
Bodyweight Metcon
()
Metcon (Time)
Jimmy John’s Bodyweight
3 rounds:
12 Bodyweight Walking Lunges
10 Alternating Single Leg RDLs
8 Box Jump Overs (24″/20″)
-Rest 2 minutes-
For time:
24 Box Jump Overs (24″/20″)
30 Alternating Single Leg RDLs
36 Bodyweight Walking Lunges
“Backpack Option”
3 rounds:
12 Backpack Stepback Lunges
10 Backpack Deadlifts
8 Backpack Chair Step Ups
-Rest 2 minutes-
For time:
24 Backpack Chair Step Ups
30 Backpack Deadlifts
36 Backpack Stepback Lunges
“M30 Scaled”
3 rounds:
12 Wall Assisted Step Back Lunges
10 Bodyweight RDL Wall Tap
8 Step Up to Surface
-Rest 2 minutes-
For time:
24 Step Up to Surface
30 Bodyweight RDL Wall Tap
36 Wall Assisted Step Back Lunges
“Mayhem Moms”
3 rounds:
12 Farmers Carry Dumbbell Split Lunge – holding by your side NOT on shoulders. (6 each leg)
10 Elevated Sumo KB Deadlifts
8 Modified Tuck Jump
-Rest 2 minutes-
For time:
24 Modified Tuck Jump
30 Elevated Sumo KB Deadlifts
36 Farmers Carry Dumbbell Split Lunge – holding by your side NOT on shoulders (13 each leg)
*Workout Strategy & Flow*
HERE WE GOOOOO. Get ready for that burn – legs, lungs and grip!
We have done one of these before where there are 3 rounds of smaller reps, you will rest for 2 minutes, and then you will do a for time workout with the same number of reps but this time you have to do ALL of that movement before you move on to the next movement.
Bodyweight Walking Lunge – every step counts as a rep
Bodyweight Single Leg RDL — these are alternating so every leg will count as a rep.
Box Jump Over – you don’t need to stand all the way up on the box, just get over.
Be SMART about your 2 minutes of rest. You are going to likely want to lay on the ground and maybe roll around haha BUT try to stay on your feel, take a walk, lower that heart rate.
Substitutions
Box Jump Over —–> choose a lower box height that you can jump to OR Box Step Over
—–if you don’t have a box you can do: Modified Tuck Jump
Minimal Metcon
()
Metcon (Time)
Jimmy Johns Minimal
3 Rounds:
12 Farmers Carry Dumbbell Walking Lunges (2×50/35)
10 Dumbbell Deadlifts (2×50/35)
8 Box Jump Overs (24″/20″)
-Rest 2 minutes-
For time:
24 Box Jump Overs (24/20)
30 Dumbbell Deadlifts (2×50/35)
36 Farmers Carry Dumbbell Walking Lunges (2×50/35)
“Mayhem Moms”
3 Rounds:
12 Farmers Carry Dumbbell Split Lunge – holding by your side NOT on shoulders. (6 each leg)
10 Elevated Sumo KB Deadlifts
8 Modified Tuck Jump
-Rest 2 minutes-
For time:
24 Modified Tuck Jump
30 Elevated Sumo KB Deadlifts
36 Farmers Carry Dumbbell Split Lunge – holding by your side NOT on shoulders (13 each leg)
*Workout Strategy & Flow*
HERE WE GOOOOO. Get ready for that burn – legs, lungs and grip!
We have done one of these before where there are 3 rounds of smaller reps, you will rest for 2 minutes, and then you will do a for time workout with the same number of reps but this time you have to do ALL of that movement before you move on to the next movement.
Dumbbell Farmer’s Carry Walking Lunge (with 2 dumbbells)
Dumbbell Deadlift
Box Jump Over
Be SMART about your 2 minutes of rest. You are going to likely want to lay on the ground and maybe roll around haha BUT try to stay on your feel, take a walk, lower that heart rate.
Substitutions
Dumbbell Farmer’s Carry Walking Lunge ——> Double Dumbbell Stepback Lunge – Farmers Carry
Box Jump Over —–> choose a lower box height that you can jump to OR Box Step Over
—–if you don’t have a box you can do: Modified Tuck Jump
Cool Down (Checkmark)
Check this box if you completed the 3:00 Mobility and Stretch Session with us.
This is highly recommended today!!!!!