Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
3 Rounds
25ft High Knees
25ft Butt Kicks
50ft Lateral Shuffle
50ft Jog
…into….
2 Rounds:
3 Elbow to Floor Lunge Stretch (each side)
3 Box Step Ups (each side) (minimal add dumbbell for round 2 only)
6 X-Jumps OR 3 Single Dumbbell Hang Snatch (each side)
Demo Videos
If you don’t have the space to do the workout as written then do
10 seconds of High Knees , 10 seconds of Butt Kicks , 20 seconds Skater Side Jumps , and then 20 seconds of Jumping Jacks
Elbow to Floor Stretch with Rotation (each side)
Box Step Up
X-Jumps OR Single Dumbbell Hang Snatch
Bodyweight Metcon
()
Metcon (AMRAP – Reps)
Bugatti Bodyweight
EMOM 16 Minutes
Minute 1: Max 25ft Shuttle Runs
Minute 2: Max Box Step Ups (24″/20)
Minute 3: Max X-Jumps
Minute 4: Rest
“M30 Scaled”
EMOM 16 Minutes
Minute 1: Max Standing Marches (for scoring purposes count Leg left + right leg = 1 rep)
Minute 2: Max Step Up to Surface
Minute 3: Max X-Jumps No Jump – elevate to a box so you aren’t going all the way down if needed
Minute 4: Rest
“Mayhem Moms”
EMOM 16 Minutes
Minute 1: Max Controlled Skater Side Jumps (for scoring purposes count Leg left + right leg = 1 rep)
Minute 2: Max Lunge to Hip Extension (25 seconds on 1 leg, 25 seconds on the other)
Minute 3: Max X-Jumps No Jump
Minute 4: Rest
*Workout Strategy & Flow*
Fun “fight gone bad” style workout.
Time to get sweaty!! This one is all about maximizing your reps in the minute. I recommend going for 50-55 seconds every minute and using 5-10 seconds as built in transition.
You do have 1 whole minute of rest, which will be a great time to reign it in and get ready for another “go”
Shuttle Run – down 25ft is 1 rep, back 25ft is 2….and so on. Remember to touch your hand to the ground and make sure BOTH feet pass the line.
Box Step Up – smooth is fast here, just stay steady.
X-Jumps – remember this is a hinge at the hips, not a squat!
Substitutions
Shuttle Runs —-> Max Skater Side Jumps (for scoring purposes count Leg left + right leg = 1 rep)
Minimal Metcon
()
Metcon (AMRAP – Reps)
Bugatti Minimal
EMOM 16 Minutes
Minute 1: Max 25ft Shuttle Runs
Minute 2: Max Single Dumbbell Box Step Up (50/35)
Minute 3: Max Alternating Dumbbell Hang Snatch (50/35)
Minute 4: Rest
“Mayhem Moms”
EMOM 16 Minutes
Minute 1: Max Controlled Skater Side Jumps (for scoring purposes count Leg left + right leg = 1 rep)
Minute 2: Max Lunge to Hip Extension (25 seconds on 1 leg, 25 seconds on the other)
Minute 3: Max X-Jumps No Jump
Minute 4: Rest
*Workout Strategy & Flow*
Fun “fight gone bad” style workout.
Time to get sweaty!! This one is all about maximizing your reps in the minute. I recommend going for 50-55 seconds every minute and using 5-10 seconds as built in transition.
You do have 1 whole minute of rest, which will be a great time to reign it in and get ready for another “go”
Shuttle Run – down 25ft is 1 rep, back 25ft is 2….and so on. Remember to touch your hand to the ground and make sure BOTH feet pass the line.
Box Step Up – smooth is fast here, just stay steady.
Single Dumbbell Hang Snatch – YES, these are alternating every rep. stay aggressive with those hips and punch out at the top of the rep.
Substitutions
Shuttle Runs —-> Max Skater Side Jumps (for scoring purposes count Leg left + right leg = 1 rep)
Accessory
Copenhagen Plank (Checkmark)
4 Sets
Max Copenhagen Plank
– Rest 1:00 between sets-
Copenhagen Planks are great for core/obliques but also for working your adductor muscles. So expect to feel it there. (Quick anatomy lesson – that is your hip and groin muscles aka that inner part of your thigh)
Flow and Scoring
Set 1: Time for max hold on left arm
-rest 1:00-
Set 2: Time for max hold on right arm
-rest 1:00-
Set 3: Time for max hold on left arm
-rest 1:00-
Set 4: Time for max hold on right arm
Demo Video
Full Copenhagen Planks
Substitution
Half Copenhagen Planks
Side Plank
Bonus Stretching (Checkmark)
1:00 Frog Stretch
1:00 Alternating Calf Stretch
:30 Leaning Child’s Pose (each side)
Demo Videos
Frog Stretch
Alternating Calf Stretch
Leaning Child’s Pose