Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
1:00 Jumping Jacks
4 Inchworms
4 X-Jumps or 4 Dumbbell Hang Snatch (each side)
8 Superman with 2 second pause
1:00 Jumping Jacks
Demo Videos
Inchworm to Pushup
X-Jumps OR Single Dumbbell Hang Snatch
Supermans
Dumbbell Skill Work (for Minimal) (3 Rounds for weight)
3 sets:
8 Unbroken Dumbbell Hang Snatch (left) (50/35)
..immediately into…
8 Unbroken Dumbbell Hang Snatch (right) (50/35)
-Rest 1:00 between sets-
“Bodyweight Option”
This is good practice of completing single arm x-jumps. Work on controlling your breathing
3 sets:
8 Single Arm X-Jump (left)
..immediately into…
8 Single Arm X-Jump (right)
-Rest 1:00 between sets-
“M30 Scaled”
This is good practice of completing single arm x-jumps. Work on controlling your breathing
Elevate these if you need to so you aren’t bending down all the way
3 sets:
8 Single Arm X-Jump (left)
—–IF YOU NEED TO TAKE A BREAK BETWEEN THESE 8 YOU CAN.
8 Single Arm X-Jump (right)
-rest 1:00 between sets-
“Mayhem Moms”
No Scaling necessary. 🙂 Complete as either dumbbell or bodyweight!!
Workout Strategy and Flow
M30 Minimal : You asked and I answered. This is your chance to work on dumbbell skill.
Choose a dumbbell weight that will challenge you to complete all 8 unbroken on 1 side and immediately transitioning to 8 unbroken on the other. This means you will NOT set the dumbbell down until all 16 have been complete.
This is a great opportunity to work on your transition timing, your hip pop for getting the dumbbell hang snatch overhead.
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Bodyweight AND Minimal
Metcon (5 Rounds for reps)
Firehouse Subs Bodyweight and Minimal
5 Sets (30 Sec Per Movement)
Alternating Leg V-Ups
Flutter Kicks
L-Crunch
Mountain Climbers
-Rest 1 minute between sets-
“M30 Scaled & Mayhem Moms”
5 Sets (30 Sec Per Movement)
Modified Alternating Leg V Ups OR Seated Toe Taps
Modified Flutter Kick
Modified L-Crunch
Modified Mountain Climber OR Elevated Mountain Climbers
-Rest 1 minute between sets-
*Workout Strategy & Flow*
LET’S GOOOO. This is another core burner workout. Going to be PERFECT especially for those of you that did yesterday’s workout and your booty and legs are sore!
Today it’s up to you how many that you complete, you have 30 seconds in each movement. Move steady and try to keep moving the whole time. If you need to take breaks, take a quick break and get right back to it.
Flow
0:00 – 0:30 : Alternating Leg V-Up
0:30 – 1:00 : Flutter Kicks
1:00 – 1:30 : L Crunches
1:30 – 2:00 : Mountain Climber
2:00 – 3:00 : COMPLETE REST
repeat for 4 more sets
Scoring
5 Sets: TOTAL reps from all movements
Flutter Kicks = L+R=1
Mountain Climbers = L+R=1
Example: Score 1 = Alternating Leg V Up Reps + Flutter Kick Reps + L-Crunch Reps + Mountain Climber Reps
Be sure to have a whiteboard, paper, notebook, phone close by so you can keep track of your score the best you can. I realize this is a lot to remember in the moment.
Bonus Stretching (Checkmark)
1:00 Seal Stretch
1:00 Child’s Pose
Demo Videos
Seal Stretch
Child’s Pose