Crossfit Lillington – Mayhem Affiliate – At Home
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,
2 Rounds
5 Dynamic Squat Stretches
3 Elbow to Floor Stretch (each side)
Then,
1 Round at workout pace:
50m Run
3 Squat to Overhead Reach or 3 Dumbbell Thrusters
Demo Videos
Hinshaw Warm up
Dynamic Squat Stretch
Elbow to Floor Stretch
Squat to Overhead Reach or Dumbbell Thruster
Bodyweight Metcon
()
Metcon (3 Rounds for time)
Starscream Bodyweight
Partner Workout
3 sets: (1 set every 4 minutes)
200m Run (Together)
40 Squat to Overhead Reach (split)
Individual Workout
3 sets: (1 set every 4 minutes)
200m Run
20 Squat to Overhead Reach
“Backpack Option”
Partner Workout
3 sets: (1 set every 4 minutes)
200m Backpack Run (Together)
40 Backpack Thruster (split)
Individual Workout
3 sets: (1 set every 4 minutes)
200m Backpack Run
20 Backpack Thruster
“M30 Scaled”
Partner Workout
3 sets: (1 set every 4 minutes)
1:00 Step Jacks (Together)
40 Squat to Chair (split)
Individual Workout
3 sets: (1 set every 4 minutes)
1:00 Step Jacks
20 Squat to Chair
“Mayhem Moms”
Partner Workout
3 sets: (1 set every 4 minutes)
1:00 of Controlled High Knees (Together)
40 Squat to Overhead Reach (split)
Individual Workout
3 sets: (1 set every 4 minutes)
1:00 of Controlled High Knees
20 Squat to Overhead Reach
*Workout Strategy & Flow*
You are participating in the same style workout as the Mayhem Community is at the CrossFit Games Spectator Workouts. So fun to get to participate in this workout as ONE BIG FAM.
Run – Partners MUST run together. So if one partner is faster, you are only wasting energy by running ahead. You will have to wait for both partners to be finished with the run before you can start any thrusters.
Squat to Overhead Reach -I recommend doing sets of 10 back and forth. Keep in mind that you are going to be doing 120 total between you and your partner. A squat to overhead reach should mimic an invisible dumbbell thruster. Think about getting those arms tall overhead when you stand.
Substitutions
Run —-> 1:00 of High Knees or High Knees to Lateral Shuffle
Partner Flow
0:00-4:00
Partner 1 and Partner 2 are going to complete a 200m Run together and then complete 40 Squat to Overhead reach (split between them) as fast at they can. They will rest the remainder of the time.
4:00-8:00
REPEAT
8:00-12:00
REPEAT FOR FINAL SET.
Individual Flow
0:00-4:00
Complete a 200m Run together and 20 Squat to Overhead Reach. Rest the remainder of the time.
4:00-8:00
REPEAT
8:00-12:00
REPEAT FOR FINAL SET.
Scoring
For scoring purposes and the fact that a large part of the Mayhem 30 Community works out by themselves, we are going to allow Individual Workout to also be scored as RX. Please be sure to comment in your score box if you did Partner or Individual
Minimal Metcon
()
Metcon (Time)
Starscream Minimal
Partner Workout
3 sets: (1 set every 4 minutes)
200m Run (Together)
30 Dumbbell Thrusters (2×50/35) (split)
Individual Workout
3 sets: (1 set every 4 minutes)
200m Run
15 Dumbbell Thrusters (2×50/35)
“Mayhem Moms”
Partner Workout
3 sets: (1 set every 4 minutes)
1:00 of Controlled High Knees (Together)
30 Dumbbell Thruster (squat to a bench if you need extra stability) or Banded Thrusters (split)
Individual Workout
3 sets: (1 set every 4 minutes)
1:00 of Controlled High Knees
15 Dumbbell Thruster (squat to a bench if you need extra stability) or Banded Thrusters
*Workout Strategy & Flow*
You are participating in the same workout as the Mayhem Community is at the CrossFit Games Spectator Workouts. So fun to get to participate in this workout as ONE BIG FAM.
Any time I see Double Dumbbell Thrusters, I just know it’s going to be a spiiiicy workout.
Run – Partners MUST run together. So if one partner is faster, you are only wasting energy by running ahead. You will have to wait for both partners to be finished with the run before you can start any thrusters.
Dumbbell Thruster – the weight selected does not have the be the same for both partners (unless you are doing RX, then BOTH need to do workout exactly as written). I would recommend doing sets of 5+ back and forth. If Dumbbell Thrusters are your jam, then you can do bigger sets like 10’s. Just be prepared that as a team you have 90 total thrusters today so don’t blow up early.
Substitutions
Run —-> 1:00 of High Knees or High Knees to Lateral Shuffle
Scoring
For scoring purposes and the fact that a large part of the Mayhem 30 Community works out by themselves, we are going to allow Individual Workout to also be scored as RX. Please be sure to comment in your score box if you did Partner or Individual
Accessory
August Ab Challenge Day 5 (Checkmark)
3 Sets:
1:00 Plank
1:00 Side Plank (R)
1:00 Side Plank (L)
1:00 Hollow Hold
-Rest 1:00 between sets-
Scoring: Checkbox
Workout Flow
Saturdays we will work on Static Holds 🙂 If you need to modify these, not a big deal. Check out all the modification options below:
Demo Videos
Side Plank
—-scale to: Knee Plank
Plank
—scale to: Knee Side Plank OR Full Side Plank with ankles crossed
Hollow Hold
—-scale to: Boat Hold