Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
3 Rounds
:15 High Knees
:15 Butt Kicks
5 Elbow to Floor Stretch with Rotation (each side)
5 Inchworms
5 Dynamic Squat Stretch
into
2 rounds of:
5 Reverse Lunge + Squat (Minimal Use Dumbbells)
5 Towel Rows or Crush Grip Dumbbell Rows
5 Forearm Plank Side to Side Hip Touches
Demo Videos
High Knees
Butt Kicks
Elbow to Floor Stretch with Rotation
Inchworm to Pushup
Dynamic Squat Stretch
Reverse Lunge + Air Squat – L+R+Sq.=1 or Dumbbell Goblet Reverse Lunge + Squat
Towel Rows or Crush Grip Dumbbell Bent Over Row
Forearm Plank Side to Side Hip Touches
Bodyweight Metcon
()
Metcon (Checkmark)
Megatron Bodyweight
5 Sets: For Quality
10 Reverse Lunge + Air Squat (L+R+Squat = 1)
10 Towel Rows or Banded Bent Over Rows or 5 Strict Pull Ups
10 Forearm Plank Side to Side Hip Touches (L+R=1)
-Rest 1:30 between sets-
“M30 Scaled”
5 Sets: For Quality
10 Wall Assisted Step Back Lunges (Left Leg)
10 Wall Assisted Step Back Lunges (Right Leg)
10 Squat to Chair
10 Towel Rows
30 second Knee Plank
-rest 1:30 between sets-
“Mayhem Moms”
5 Sets: For Quality
10 Reverse Lunge + Air Squat – L+R+Sq.=1, if you feel you need more stability, you can complete in a broken down version similar to M30 Scaled (see above)
10 Towel Rows or Banded Bent Over Row
10 Modified Hip Dip — all 10 on left, then all 10 on right OR a 30 second Plank
-rest 1:30 between sets-
*Workout Strategy & Flow*
This is a FOR QUALITY WORKOUT. I want you to challenge yourself here, ensuring you are going through full range of motion and proper movement standard.
Your focus today is going to be about control!
Reverse Lunge + Air Squat – L+R+Sq.=1- We’ve done this combo before where the left leg reverse lunge + right leg reverse lunge + air squat = 1 rep. You have 10 of those. Ideally you can either complete the entire 10 rep combo unbroken OR if you know that will break down your form later on, then I recommend doing 5 reps, shake it out and 5 reps. Keep in mind we have 5 sets total of this.
Towel Rows or Banded Bent Over Row or Strict Pull Up
Forearm Plank Side to Side Hip Touches – Left side + right side is 1 rep. 10 total. By this time your shoulders are going to be toasty. Keep that core tight and move steady through this so you can rest.
NOTE: During your rest try to walk around, shake out the arms and leggies and enjoy the 90 seconds. It will be over before you know it.
Substitutions
Forearm Plank Side to Side Hip Touches —–> depending on your reason for modifying you can do just a 30 second Plank or you can complete Modified Hip Dip (10 on the left, then 10 on the right)
Minimal Metcon
()
Metcon (5 Rounds for weight)
Megatron Minimal
5 Sets: For Quality
10 Dumbbell Goblet Reverse Lunge + Squat (L+R+Squat = 1) (50/35)
10 Dumbbell Crush Grip Bent Over Row (50/35)
10 Forearm Plank Side to Side Hip Touches (L+R=1)
-Rest 1:30 between sets-
“Mayhem Moms”
5 Sets: For Quality
10 Dumbbell Goblet Reverse Lunge + Squat (L+R+Squat = 1) If you feel you need more stability, you can do 10 Dumbbell Split Lunge on the left, 10 on the right and then 10 Dumbbell Goblet Squat
10 Crush Grip Dumbbell Bent Over Row
10 Modified Hip Dip — all 10 on left, then all 10 on right OR a 30 second Plank
-Rest 1:30 between sets-
*Workout Strategy & Flow*
This is a FOR QUALITY WORKOUT. That means that you are not scoring time, you are scoring what weight you use. I want you to challenge yourself here, ensuring you are going through full range of motion and proper movement standard.
Your focus today is going to be about control!
Dumbbell Goblet Reverse Lunge + Squat – We’ve done this combo before. This is holding the dumbbell in a goblet hold – left leg reverse lunge + right leg reverse lunge + goblet squat = 1 rep. You have 10 of those. Ideally the weight you select today can be done for 5 reps, shake it out and 5 reps. If you’re feeling strong then you can do 10 unbroken (just keep in mind we have 5 sets total of this)
Crush Grip Dumbbell Bent Over Row – again, focus on control here. I don’t want you rushing through this movement. We see this movement in a for time workout often, this is your chance to maybe go up in weight today while it’s not for time and work on getting stronger.
Forearm Plank Side to Side Hip Touches – Left side + right side is 1 rep. 10 total. By this time your shoulders are going to be toasty. Keep that core tight and move steady through this so you can rest.
NOTE: During your rest try to walk around, shake out the arms and leggies and enjoy the 90 seconds. It will be over before you know it.
Substitutions
Forearm Plank Side to Side Hip Touches —–> depending on your reason for modifying you can do just a 30 second Plank or you can complete Modified Hip Dip (10 on the left, then 10 on the right)
Bonus Stretching (Checkmark)
Check this box if you completed the 3:00 Mobility and Stretch Session with us.
This is highly recommended today!!!!!