Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
5:00 Clock
30 Line Hops or Single Unders
10 Shoulder Swimmers
3 Inchworms
3 Towel Rows or 3 Dumbbell Bent Over Rows
3 Hand Release Push Ups or 3 Dumbbell Floor Press
Demo Videos
Line Hops or Single Unders
Shoulder Swimmers
Inchworm to Pushup
Towel Rows or Double Dumbbell Bent Over Row
Hand Release Push Ups or Dumbbell Floor Press
Bodyweight Metcon
()
Metcon (Time)
Potbelly Sandwich Shop Bodyweight
RX+ NOTE:
For some of you crazy amazing people out there, if you are flying through doing 15 unbroken on both movements at RX having 1:00+ at jump rope (1. you are an animal and truly amazing) 2. Let’s try to slow it down with a tempo that allows you to really get time under tension and HAVE to break into 2 sets, keeping you at the 30 second jump rope mark.
4 Sets
AMRAP 2 Minutes
15 Towel Rows / Banded Bent Over Rows or 10 Strict Pull Ups
15 Hand Release Push Ups
*Max Line Hops in Remaining Time
-Rest 1 minute between sets-
“Backpack Option”
4 Sets
AMRAP 2 Minutes
15 Backpack Bent Over Row or 10 Backpack Strict Pull Ups
15 Backpack Push Ups
Max Lateral Hops OVER the Backpack in Remaining Time
-rest 1 minute between sets-
“M30 Scaled”
4 Sets
AMRAP 2 Minutes
15 Towel Rows
15 Elevated Knee Push Ups
Max Object Toe Taps in Remaining Time
-rest 1 minute between sets-
“Mayhem Moms”
4 Sets
AMRAP 2 Minutes
15 Towel Rows or Banded Bent Over Row
15 Incline Push Ups
Max Slow and Controlled Line Hops in Remaining Time
-Rest 1 minute between sets-
*Workout Strategy & Flow*
While this workout is important to go “fast” to get to the max line hops, I want to be sure you are also focused on completing both the row and the push up with proper movements standards.
Towel Rows or Banded Bent Over Row or Strict Pull Up
—–We need to be sure you are fully extending the arms and then bringing that towel or band to your armpits/chest. Slow and controlled reps are going to be better than fast and sloppy reps
Hand Release Push Ups
——Chest and thighs touch the ground, hands flash / release off the ground, then when you PUSH off the ground, be sure you are bracing your core and you lift yourself up in 1 fluid motion, don’t do the worm (aka snake your way out of the push up)
Line Hops
I am looking for you to get AT LEAST 30 seconds on the line hops each time
Clock
0:00-2:00 Set 1
2:00-3:00 Rest
3:00-5:00 Set 2
5:00-6:00 Rest
6:00-8:00 Set 3
8:00-9:00 Rest
9:00-11:00 Set 4
Substitutions
Hand Release Push Ups —–> Incline Push Ups or Knee Push Ups
Demop Videos
Double Dumbbell Bent Over Row
Dumbbell Floor Press
Double Unders
Minimal Metcon
()
Metcon (Time)
Potbelly Sandwich Shop Minimal
4 Sets
AMRAP 2 Minutes
15 Dumbbell Bent Over Row (2×50/35)
15 Dumbbell Floor Press (2×50/35)
*Max Double Unders in Remaining Time
-Rest 1 minute between sets-
Mayhem Moms
4 Sets
AMRAP 2 Minutes
15 Double Dumbbell Bent Over Row
15 Dumbbell Floor Press
Max Slow and Controlled Line Hops in Remaining Time
-Rest 1 minute between sets-
*Workout Strategy & Flow*
If you do this workout right, it will be HARD
Recommendation: I did this workout at RX and it was a challenge. My game plan I broke the dumbbell into 2 sets of 8 and 7 on both movements. I didn’t want to but I knew the work would accumulate over 4 sets and I didn’t want to reach failure on the floor press. You HAVE to stay relaxed on the jump rope,
I am looking for you to get 30 seconds on the jump rope each time (making those 30 seconds count by not tripping up).
How to Know What Weight To Use: This weight should be a challenging weight. It should make you need to set the weight down for a second for the sake of your grip and your arms. Be CONFIDENT in the weight you select, but don’t sell yourself short. If you can fly through the movement and do 15 unbroken on each, try going a little heavier today 🙂
Substitutions
Double Unders —–> Single Unders
Don’t have a jump rope? Complete Lateral Hops OVER the Dumbbell
Only have a single dumbbell? Complete this version:
4 Sets
AMRAP 2 Minutes
25 Crush Grip Dumbbell Bent Over Row
25 Crush Grip Dumbbell Floor Press
Max Double Unders in Remaining Time
-Rest 1 minute between sets-
Accessory
Isolateral Dumbbell Farmers (3 Rounds for weight)
3-4 sets
50ft Isolateral Dumbbell Farmers Carry (left)
50ft Isolateral Dumbbell Farmers Carry (right)
-Rest :30 between sets-
Isolateral DB Farmers Carry
The idea here is to keep your core tight and ensure you aren’t leaning towards the side you’re holding the dumbbell.
If you don’t have space to do carries, you may do a Single Arm Farmer Carry March 10 Marches (L+R=1) and then switch and complete that on the other side.
Bodyweight Option
If you have access to an odd object around the house that you can use, I recommend trying that out. A backpack, laundry detergent, suitcase/luggage, etc.
If not, you will complete 30 Standing Marches (L+R=1). Be sure you are thinking about keeping a tight core and bringing those knees up high. These aren’t meant to be HIGH knees and fast, they are meant to be controlled!
Bonus Stretching (Checkmark)
:30 Wrist Stretches
:30 Twisted Cross (each arm)
:30 Thread the Needle (each arm)
:30 Seated Tricep Stretch (each arm)
Demo Videos
https://youtu.be/Au_kH4gNH0k