Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
4 Rounds
:15 High Knees
5 Dynamic Squat Stretches
:15 Butt Kicks
5 1 and 1/4 Air Squats
5 Sit Ups
*Minimal – on round 3 + 4, add in your dumbbell and complete
1 and ¼ Dumbbell Goblet Squat and Dumbbell Sit Ups
Demo Videos
High Knees
Dynamic Squat Stretch
Butt Kicks
1 and ¼ Air Squat
Sit Ups
1 and ¼ Dumbbell Goblet Squat
Bodyweight Metcon
()
Metcon (Checkmark)
McAlister’s Deli Bodyweight
FOR QUALITY:
18-15-12-9-6-3
Pause Air Squats*
Sit Ups
*Pause for 2 seconds at bottom of squat
“Backpack Option”
FOR QUALITY:
18-15-12-9-6-3
Pause Backpack Back Squat (2 second pause in bottom of squat)
Backpack Sit Up
“M30 Scaled”
FOR QUALITY. AKA SLOW AND STEADY
18-15-12-9-6-3
Squat to Chair
Quarter Sit Ups
—Take breaks when needed. Not for time today.
“Mayhem Moms”
FOR QUALITY:
18-15-12-9-6-3
Pause Air Squats OR Pause Squat to Chair , being sure not to rest your full bodyweight on the chair, just lightly balancing on it with most of your weight still off of it. (This will help with your balance & making sure you get down far enough. )
Quarter Sit Ups OR Pelvic Tilts
——Pause for 2 seconds at bottom of squat
*Workout Strategy & Flow*
Our for quality workout of the week involves a pause squat and sit ups.
You should be recovered from Tuesday and Wednesday thanks to our Recovery Day
This is a different style of for quality work. Rather than giving you x sets with x rest between sets, I am letting you work at your own pace through a chipper ladder. Take rest as needed and move at a steady pace that truly ensures your pause squats get the proper pause. If your legs are feeling tired, you can take breaks between reps.
Pause Air Squats – only pausing for 2 seconds in bottom position
Sit Ups
Substitutions
Pause Air Squat —-> you may pause in the Squat to Chair , being sure not to rest your full bodyweight on the chair, just lightly balancing on it with most of your weight still off of it. This will help with your balance & making sure you get down far enough.
Scoring
Minimal Metcon
()
Metcon (AMRAP – Rounds)
McAlister’s Deli Minimal
FOR QUALITY:
18-15-12-9-6-3
Pause Dumbbell Goblet Squats (50/35)*
Dumbbell Sit Ups (50/35)
*Pause for 2 seconds in bottom of squat
“Mayhem Moms”
FOR QUALITY:
18-15-12-9-6-3
Pause Dumbbell Goblet Squat —-if you need assistance with balance or just making sure you get down far enough, you can set a chair behind you. Use that chair to lightly tap/rest on but you should not release your bodyweight into the chair.
Quarter Sit Ups OR Pelvic Tilts
——Pause for 2 seconds at bottom of squat
*Workout Strategy & Flow*
Our for quality workout of the week involves a pause squat and sit ups.
You should be recovered from Tuesday and Wednesday thanks to our Recovery Day
This is a different style of for quality work. Rather than giving you x sets with x rest between sets, I am letting you work at your own pace through a chipper ladder. Take rest as needed and move at a steady pace that truly ensures your pause squats get the proper pause. If your legs are feeling tired, you can take breaks between reps.
Dumbbell Goblet Squat – pausing for 2 seconds in bottom position
Dumbbell Sit Ups – we need to be VERY sure that we are able to control that weight on the ascent and descent. I don’t want the weight tossing your backwards on your sit ups. This should be controlled
FLOW: ‘
18 Pause Dumbbell Goblet Squats
18 Dumbbell Sit Ups
15 Pause Dumbbell Goblet Squats
15 Dumbbell Sit Ups
12,12,9,9,6,6,3,3
Substitutions
Pause Dumbbell Goblet Squats–> if you need assistance with balance or just making sure you get down far enough, you can set a chair behind you. Use that chair to lightly tap/rest on but you should not release your bodyweight into the chair.
Dumbbell Sit Ups —–> Backpack Sit Up OR Straight Leg Situp
Scoring
Reminder this is NOT for time today. So your score = your load that you use for the Goblet Squats, comment the dumbbell weight for the sit ups. A true RX score would be 50/35 for both.
Accessory
Hip Thrust/Superman Hold (Checkmark)
3 sets:
12 Single Leg Dumbbell Hip Thrusts (each side)
:30 Superman Hold
-Rest 1:00 between sets-
Dumbbell Single Leg Hip Thrusts
—-scale to: Single Leg Hip Thrusts – Bodyweight (each side)
Superman Hold
—-scale to: Bird Dog Isometric Hold (15 seconds each side)
Demo Videos
Couch Stretch
Pigeon Stretch
Frog Stretch
Bonus Stretching (Checkmark)
:30 Couch Stretch (each side)
:30 Pigeon Stretch (each side)
1:00 Frog Stretch
Demo Videos
Couch Stretch
Pigeon Stretch
Frog Stretch