Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
5:00 Clock
20 Jumping Jacks
5 Dynamic Squat Stretch
5 Air Squats or Dumbbell Goblet Squats
5 Single Leg RDLs (each side) or 5 Dumbbell Suitcase Deadlifts (each side)
5 Box Step Ups (each side)
1 Burpee Box Jump
Demo Videos
Jumping Jacks
Dynamic Squat Stretch
Air Squats or Dumbbell Goblet Squat
Bodyweight Single Leg RDL or Single Arm Dumbbell Suitcase Deadlift
Box Step Up
Burpee Box Jump
Bodyweight Metcon
()
Metcon (Time)
Lamborghini Bodyweight
For Time:
100 Sit Ups
80 Air Squats
60 Alternating Single Leg RDLs
40 Alternating Leg V-Ups
20 Burpee Box Jump Overs (24″/20″)
“Backpack Option”
For Time:
100 Backpack Sit Up
80 Backpack Back Squat
60 Backpack Deadlifts
40 Backpack Alternating Leg V-Ups or Backpack Sit Up
20 Backpack Lateral Burpees
20 Backpack Chair Step Ups
“M30 Scaled”
For Time:
100 Quarter Sit Ups
80 Squat to Chair
60 Bodyweight RDL Wall Tap
40 Seated Toe Taps
20 Elevated Up Down with Jump
20 Step Up to Surface
“Mayhem Moms”
For Time:
100 Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning
80 Air Squats – squat to chair for extra balance if needed
60 Wall Assisted Single Leg RDL – not alternating, but be sure you do equal on each side
40 Modified Alternating Leg V Ups
20 Elevated Burpee Step Overs or Low Box/Plate Burpee Jump Overs
*Workout Strategy & Flow*
This is a for time workout, known as a chipper. You must complete all of the first movement, before moving on to the next movement.
The most important thing here is to not get stuck on 1 movement, We should be able to stay consistently moving. When we need a break, keep track of the clock to ensure it doesn’t last longer than 5-8 seconds.
Sit Ups – steady movement is key here.
Air Squats
Bodyweight Single Leg RDL – alternating every rep
Alternating Leg V-Up – your core and legs will be more tired than you realized by this point. Be smart and break these up into either 4 sets of 10 or 2 sets of 20
Burpee Box Jump Over – stay moving, I know it burns but don’t stop!!!! You’re almost done. PS: you do not have to stand up all the way, just get over the box
Substitutions
Burpee Box Jump Over —> if you have an injury that prevents you from jumping, you may scale to Burpee Box Step Over
Minimal Metcon
()
Metcon (Time)
Lamborghini Minimal
For Time:
100 Sit Ups
80 Dumbbell Goblet Squats (50/35)
60 Dumbbell Deadlifts (2×50/35)
40 Alternating Leg V-Ups
20 Burpee Box Jump Overs (24″/20″)
“Mayhem Moms”
For Time:
100 Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning
80 Dumbbell Goblet Squat – squat to chair for extra balance if needed
60 Elevated Sumo Dumbbell Deadlifts
40 Modified Alternating Leg V Ups
20 Elevated Burpee Step Overs or Low Box/Plate Burpee Jump Overs
*Workout Strategy & Flow*
This is a for time workout, known as a chipper. You must complete all of the first movement, before moving on to the next movement.
The most important thing here is to not get stuck on 1 movement, We should be able to stay consistently moving. When we need a break, keep track of the clock to ensure it doesn’t last longer than 5-8 seconds.
Sit Ups – steady movement is key here.
Dumbbell Goblet Squat – single dumbbell
Dumbbell Deadlift – double dumbbell
Alternating Leg V-Up – your core and legs will be more tired than you realized by this point. Be smart and break these up into either 4 sets of 10 or 2 sets of 20
Burpee Box Jump Over – stay moving, I know it burns but don’t stop!!!! You’re almost done. PS: you do not have to stand up all the way, just get over the box
Substitutions
Burpee Box Jump Over —> if you have an injury that prevents you from jumping, you may scale to Burpee Box Step Over
Cool Down (Checkmark)
Check this box if you completed the 2:00 Mobility and Stretch Session with us.
This is highly recommended today!!!!!