Crossfit Lillington – Mayhem Affiliate – At Home
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Warm-up (Checkmark)
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
10 yd bear crawl forward
10 yd bear crawl backward
Then,
3 Rounds
5 Push up to Downward Dog
5 Single Leg RDL or 5 Suitcase Dumbbell Deadlifts (each side)
Then,
1 Round at workout pace:
100m Run
5 Dumbbell Deadlifts
2 Lateral Burpees over the Dumbbell
Demo Videos
Hinshaw Warm up
Push Up to Downward Dog w/Explanation
Bodyweight Single Leg RDL or Single Arm Dumbbell Suitcase Deadlift
Dumbbell Deadlift
Dumbbell Lateral Burpees
Bodyweight Metcon
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Metcon (AMRAP – Rounds and Reps)
Ironhide Bodyweight
AMRAP 15 Minutes
400m Run
20 Alternating Single Leg RDLs
10 Lateral Burpees Over a Line
“Backpack Option”
AMRAP 15 Minutes
400m Backpack Run
20 Backpack Deadlifts
10 Backpack Lateral Burpees
“M30 Scaled”
AMRAP 15 Minutes
2:00 Step Jacks
20 Bodyweight RDL or Bodyweight RDL Wall Tap
10 Elevated Up Downs with NO Jump
“Mayhem Moms”
AMRAP 15 Minutes
2:00 of Controlled High Knees to Jumping Jacks
20 Wall Assisted Single Leg RDL (all 10 on one side, then all 10 on other)
10 Modified Burpee
*Workout Strategy & Flow*
LET’S GOOOO.
Reminder AMRAP = As many rounds and reps as possible in the time allotted (15 minutes today)
Run – Do NOT come out hot in this one. Your run should be a pace you feel comfortable holding for the entire 15 minute workout. I want you to be confident that when you get done with the run, you have the ability to get right to work on those RDLs without having to take a break.
Bodyweight Single Leg RDL : smooth and steady here. Trace your hands down to about mid shin and then stand all the way up before switching legs. You will alternate every rep.
Lateral Burpee over the line : we do not have to stand up all the way out of the burpee today, we just need to get over the line quickly and lay back down. Remember my burpee motto and repeat it to yourself during this one: lay down, stand up, jump.
Recommendation: try to keep moving in ALL workout movements and take 5-7 seconds to rest during the transition between movements.
YOU GOT THIS.
Substitutions
Run —–>
—-Option 1: If you looked at this section because you consider yourself bad at running, then I still want you to run today. Instead of worrying about distance, let’s just aim to run for 2 minutes each round. I don’t care how far you get, just practice being uncomfortable and running. That’s how you get better 🙂
—-Option 2: 2:00 of High Knees OR High Knees to Lateral Shuffle OR High Knees to Jumping Jacks OR Skater Side Jumps
Minimal Metcon
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Metcon (AMRAP – Rounds and Reps)
Ironhide Minimal
AMRAP 15 Minutes
400m Run
20 Dumbbell Deadlifts (2×50/35)
10 Lateral Burpees Over the Dumbbells
“Mayhem Moms”
AMRAP 15 Minutes
2:00 of Controlled High Knees to Jumping Jacks
20 Elevated Sumo Dumbbell Deadlifts
10 Modified Burpee
*Workout Strategy & Flow*
LET’S GOOOO.
Reminder AMRAP = As many rounds and reps as possible in the time allotted (15 minutes today)
Run – Do NOT come out hot in this one. Your run should be a pace you feel comfortable holding for the entire 15 minute workout. I want you to be confident that when you get done with the run, you have the ability to get right to work on those RDLs without having to take a break.
Dumbbell Deadlift : smooth and steady here. You should select a weight that is going to allow you to move through this movement either unbroken each round OR with 2 sets of 10. If you have to do more than 2 sets, that is too heavy of a weight for today!
Dumbbell Lateral Burpees : we do not have to stand up all the way out of the burpee today, we just need to get over the dumbbell quickly and lay back down. Remember my burpee motto and repeat it to yourself during this one: lay down, stand up, jump.
Recommendation: try to keep moving in ALL workout movements and take 5-7 seconds to rest during the transition between movements.
YOU GOT THIS.
Substitutions
Run —–>
—-Option 1: If you looked at this section because you consider yourself bad at running, then I still want you to run today. Instead of worrying about distance, let’s just aim to run for 2 minutes each round. I don’t care how far you get, just practice being uncomfortable and running. That’s how you get better 🙂
—-Option 2: 2:00 of High Knees OR High Knees to Lateral Shuffle OR High Knees to Jumping Jacks OR Skater Side Jumps
Grip Accessory (3 Rounds for weight)
Training you for grocery day (…carrying all bags in 1 trip)
2-3 Sets:
:30 Dumbbell Farmers Carry Marches
immediately into
:15 Dumbbell Mixed Grip Hold (left overhead, right front rack)
:15 Dumbbell Mixed Grip Hold (right overhead, left front rack)
-Rest 1:00 between sets-
Scoring: Load
Flow
Alright so the flow here will be
:30 Farmers Carry Marches – keeping that core tight, bringing the knees up as high as you can. Then without setting the dumbbell Down, go into a 15 second Dumbbell Mixed Grip Hold with left arm holding dumbbell overhead and right arm holding dumbbell in the front rack…then without setting the dumbbells down switch to the right arm holding the dumbbell overhead and the left arm in the front rack. Once the full minute is done you will set the dumbbells down and rest for 1:00
Demo Videos
Double Dumbbell Farmer’s Carry Marches
Double Dumbbell Mixed Grip Hold – 1 dumbbell overhead, 1 dumbbell in front rack
Bodyweight Option
If you do not have dumbbells, I encourage you to grab odd objects you have available in your house. They do NOT have to be the same weight or object specifically.
If you do not have any objects around, then let’s do
2-3 Sets:
:15 Standing Marches
:15 Mountain Climber
:15 High Plank Hold
:15 Pike Hold
-Rest 1:00 between sets-
Bonus Stretching (Checkmark)
:30 of Wrist Stretches
:30 Frog Stretch
:30 Pigeon Stretch (each side)
Demo Videos
Wrist Stretches
Frog Stretch
Pigeon Stretch