Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
3 Rounds:
20 seconds of Standing Marches
5 Elbow to Floor Stretch (each side)
10 Bodyweight Walking Lunges
5 Inchworms to Pushup
10 Mountain Climbers (L+R=1)
Demo Videos
Standing Marches
Elbow to Floor Stretch with Rotation
Bodyweight Walking Lunge
Inchworm to Pushup
Mountain Climber
Bodyweight Metcon
()
Metcon (Time)
Porsche Bodyweight
4 sets
10 Bodyweight Split Squats (each leg)
10 Push Ups
20 Mountain Climbers (L+R=1)
-Rest 1 minute between sets-
“M30 Scaled”
4 sets
10 Wall Assisted Split Squats (each leg)
10 Elevated Knee Push Ups
20 Elevated Mountain Climbers (L+R=1)
-Rest 1 minute between sets-
“Mayhem Moms”
4 sets
10 Bodyweight Split Squat or Wall Assisted Split Squats (each leg)
10 Knee Push Ups or Incline Push Ups
20 Elevated Mountain Climbers (L+R=1)
-Rest 1 minute between sets-
*Workout Strategy & Flow*
Full body burner – really gonna feel it in the shoulders and quads.
Goal is to stay consistent in our timing across all 4 sets.
Bodyweight Split Squat – notice that this is NOT elevated. It is essentially a static lunge. Knee still touches the ground and you squeeze your booty at the top. 5 each leg
Push Ups – aim for unbroken OR 2 sets (no more than that, if you need to do more than 2 sets of 5 check out the sub options below for a scale)
Mountain Climber – shoulders are gonna feeeel it here. This is a L+R=1 Count. Try to get through these fast so your arms can rest.
Substitutions
Push Ups —-> Knee Push Ups or Incline Push Ups
Minimal Metcon
()
Metcon (Time)
Porsche Minimal
4 sets
5 Dumbbell Split Squats (2×50/35) (each leg)
10 Push Ups
20 Mountain Climbers (L+R=1)
-Rest 1 minute between sets-
“Mayhem Moms”
4 sets
10 Dumbbell Split Squats (each leg) – if balance is too challenging for you, switch to unweighted Wall Assisted Split Squats
10 Knee Push Ups or Incline Push Ups
20 Elevated Mountain Climbers (L+R=1)
-Rest 1 minute between sets-
*Workout Strategy & Flow*
Full body burner – really gonna feel it in the shoulders and quads.
Goal is to stay consistent in our timing across all 4 sets.
Dumbbell Split Squats – dumbbells held in a Farmer Carry Position …..also notice that this is NOT elevated. It is essentially a static lunge. Knee still touches the ground and you squeeze your booty at the top. 5 each leg
Push Ups – aim for unbroken OR 2 sets (no more than that, if you need to do more than 2 sets of 5 check out the sub options below for a scale)
Mountain Climber – shoulders are gonna feeeel it here. This is a L+R=1 Count. Try to get through these fast so your arms can rest.
Substitutions
Push Ups —-> Knee Push Ups or Incline Push Ups
Accessory
Calf Raises (3 Rounds for weight)
3 sets:
12 Single Leg Dumbbell Calf Raises (each side)
– Rest 1:00 between sets-
Demo Videos
Single Leg Dumbbell Calf Raise
—–scale to: Single Leg Calf Raises
—-use a wall for balance if needed
Bonus Stretching (Checkmark)
2 Rounds
:30 Chest Stretch (each side)
:30 Couch Stretch (each side)
:30 Cat Cow
Demo Videos
Chest Stretch
Couch Stretch
Cat Cow