Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
5:00
:20 of Standing Marches
5 Push Ups to Downward Dog
3 Box Step Ups (each side)
1 Box Jump
3 X-Jumps (no jump) OR 3 Single Dumbbell Hang Snatch (each side)
Demo Videos
Standing Marches
Elbow to Floor Stretch with Rotation (each side)
Box Step Up
Box Jump
X-Jumps No Jump OR Single Dumbbell Hang Snatch
Bodyweight Metcon
()
Metcon (4 Rounds for reps)
Bumblebee & Sam Witwicky Bodyweight
EMOM 16 Minutes
Minute 1: Max Box Jumps (24″/20″) or Tuck Jumps
Minute 2: Max X-Jumps (no jump)
Minute 3: Max Hand Release Push Ups
Minute 4: Rest
“Backpack Option”
EMOM 16 Minutes
Minute 1: Max Box Jump (no backpack)
Minute 2: Max Backpack Ground to Overhead
Minute 3: Max Backpack Push Ups
Minute 4: Rest
“M30 Scaled”
EMOM 16 Minutes
Minute 1: Max Step Up to Surface
Minute 2: Max X-Jumps No Jump – if you need to scale further you may elevate these by placing something underneath to tap instead of the ground
Minute 3: Max Elevated Knee Push Ups
Minute 4: Rest
“Mayhem Moms”
EMOM 16 Minutes
Minute 1: Max Modified Tuck Jump
Minute 2: Max X-Jumps No Jump
Minute 3: Max Incline Push Ups
Minute 4: Rest
*Workout Strategy & Flow*
EMOM = Every Minute on the Minute; today is for 16 minutes (aka 4 sets)
This is a Fight Gone Bad Style workout so essentially you are trying to get as many reps of each movement each minute as you can.
Recommendation : Consistently move for 50 (maybe even 55 seconds) and rest for 5-10 seconds as a transition
Box Jump OR Tuck Jump Explanation
X-Jumps No Jump
Hand Release Push Ups
Substitutions
Box Jump —-> ideally you will find a shorter box/step that you can jump onto. If you don’t have access to a box you can complete the Tuck Jumps. If you are injured and cannot jump, you can Box Step Up
Hand Release Push Ups ——> Hand Release Knee Push Ups or Knee Push Ups or Incline Push Ups or Elevated Knee Push Ups
Scoring
You are scoring your TOTAL reps today for each set.
Set 1 Score = Box Jump reps + x-jump (no jump) reps + hand release push up reps
Set 2 Score = same as above but for the next set…..and so on.
Minimal Metcon
()
Metcon (4 Rounds for reps)
Bumblebee & Sam Witwicky Minimal
EMOM 16 Minutes
Minute 1: Max Box Jumps (24″/20″)
Minute 2: Max Alternating Dumbbell Hang Snatch (50/35)
Minute 3: Max Hand Release Push Ups
Minute 4: Rest
“Mayhem Moms”
EMOM 16 Minutes
Minute 1: Max Modified Tuck Jump
Minute 2: Max Single Dumbbell Hang Snatch
Minute 3: Max Incline Push Ups
Minute 4: Rest
*Workout Strategy & Flow*
EMOM = Every Minute on the Minute; today is for 16 minutes (aka 4 sets)
This is a Fight Gone Bad Style workout so essentially you are trying to get as many reps of each movement each minute as you can.
Recommendation : Consistently move for 50 (maybe even 55) seconds and rest for 5-10 seconds as a transition
Box Jump
Single Dumbbell Hang Snatch
Hand Release Push Ups
Substitutions
Box Jump —-> ideally you will find a shorter box/step that you can jump onto. If you don’t have access to a box you can complete the Tuck Jumps . If you are injured and cannot jump, you can Box Step Up
Hand Release Push Ups ——> Hand Release Knee Push Ups or Knee Push Ups or Incline Push Ups or Elevated Knee Push Ups
Scoring
You are scoring your TOTAL reps today for each set.
Set 1 Score = Box Jump reps + hang snatch reps + hand release push up reps
Set 2 Score = same as above but for the next set…..and so on.
Accessory
Crush Grip Work (3 Rounds for weight)
3 Sets:
10 Crush Grip Dumbbell Bicep Curls (50/35)
10 Crush Grip Skull Crusher (50/35)
-Rest 1:00 between sets
Demo Videos
Crush Grip Dumbbell Bicep Curl
—–scale to: Banded Bicep Curls OR Towel Bicep Curls
Crush Grip Dumbbell Skull Crusher
—–scale to: Chair Dip OR Wall Tricep Push Up
Bonus Stretching (Checkmark)
:30 Chest Stretch (each side)
:30 Leaning Childs Pose (each side)
:30 Elevated Standing Hamstring Stretch (each side)
Demo Videos
Chest Stretch
Leaning Child’s Pose