Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
5:00 Clock
25 Jumping Jacks
5 Push Up to Downward Dog
5 Towel Rows or Crush Grip Dumbbell Bent Over Rows
5 Pike Push Ups or 3 Single Dumbbell Push Press (each arm)
Demo Videos
Jumping Jacks
Push Up to Downward Dog w/Explanation
Towel Rows or Crush Grip Dumbbell Bent Over Row
Pike Push Up or Single Dumbbell Push Press
Bodyweight Metcon
()
Metcon (Checkmark)
Ferrari Bodyweight
FOR QUALITY
3 sets:
12 Towel Bicep Curls or Banded Bicep Curls
1:00 Forearm Plank Hold
12 Chair Dips
-Rest 1:30 minute after each set-
-into-
3 sets:
12 Pike Push Ups or 12 Pike Shoulder Tap (L+R=1)
1:00 Hollow Hold
12 Towel Rows or Banded Bent Over Rows or 8 Strict Pull Ups
-Rest 1:30 minute after each set-
“Backpack Option”
FOR QUALITY
3 sets:
12 Backpack Bicep Curl
1:00 Backpack Plank Hold
12 Backpack Skull Crushers
-Rest 1:30 minute after each set-
into
3 sets:
12 Backpack Shoulder to Overhead
1:00 Backpack Hollow Hold
12 Backpack Bent Over Row
-Rest 1:30 minute after each set-
“M30 Scaled & Mayhem Moms”
FOR QUALITY
3 sets:
12 Towel Bicep Curls or Banded Bicep Curls
1:00 Knee Plank
12 Wall Tricep Push Up
-Rest 1:30 minute after each set-
into
3 sets:
20 Bear Crawl Alternating Shoulder Taps (L+R=1)
1:00 Boat Hold
12 Towel Rows or Banded Bent Over Row
-Rest 1:30 minute after each set-
*Workout Strategy & Flow*
Here we go with a Saturday Pump Session – arms and core.
This one will be a fun way to round out this week.
Remember this isn’t for time but for quality, so be intentional with each movement and really challenge yourself especially in the static holds.
Towel Bicep Curls or Banded Bicep Curls
Plank
Chair Dip
Pike Push Up or Pike Shoulder Taps
Hollow Hold
Towel Rows or Banded Bent Over Row or Strict Pull Up
Substitutions
Plank —–> Knee Plank
Hollow Hold —-> Boat Hold
Minimal Metcon
()
Metcon (2 Rounds for weight)
Ferrari Minimal
FOR QUALITY
3 sets:
12 Dumbell Crush Grip Bicep Curl (50/35)
1:00 Forearm Plank Hold
12 Dumbbell Crush Grip Skull Crusher (50/35)
-Rest 1:30 minute between sets-
-into-
3 sets:
12 Dumbbell Push Press (2×50/35)
1:00 Hollow Hold
12 Dumbbell Bent Over Rows (2×50/35)
-Rest 1:30 minute between sets-
“Mayhem Moms”
FOR QUALITY
3 sets:
12 Crush Grip Dumbbell Bicep Curl
1:00 Knee Plank
12 Crush Grip Dumbbell Skull Crusher
-Rest 1:30 minute between sets-
into
3 sets:
12 Dumbbell Push Press
1:00 Boat Hold
12 Double Dumbbell Bent Over Row
-Rest 1:30 minute between sets-
*Workout Strategy & Flow*
Here we go with a Saturday Pump Session – arms and core.
This one will be a fun way to round out this week.
Remember this isn’t for time but for quality, so be intentional with each movement and really challenge yourself on the dumbbell weights AND especially in the static holds.
Crush Grip Dumbbell Bicep Curl
Plank
Crush Grip Dumbbell Skull Crusher
Dumbbell Push Press
Hollow Hold
Double Dumbbell Bent Over Row
Substitutions
Plank —–> Knee Plank
Hollow Hold —-> Boat Hold
Flow
Complete 12 Crush Grip Dumbbell Bicep Curls, 1:00 Forearm Plank Hold, 12 Dumbbell Crush Grip Skull Crushers
Then rest for Rest 1:30 minute after each sets. Repeat 2 more times.
—-After your 3rd 1:30 rest begin the next part……
Complete 12 Dumbbell Push Press, 1:00 Hollow Hold, 12 Dumbbell Bent Over Rows. Rest for 1:30 and repeat 2 more times.
Scoring
NOTE Part 1 uses 1 dumbbell, part 2 uses 2 dumbbells
Set 1 score = single dumbbell weight (35)
Set 2 score = dumbbell weights combined or (2×35=70)
Cool Down (Checkmark)
Check this box if you completed the 2:00 Mobility and Stretch Session with us.
This is highly recommended today!!!!!