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
20 Line Hops or Single Unders
3 Dynamic Squat Stretches
6 Cossack Squats
Demo Videos
Hinshaw Warm up
Line Hops or Single Unders
Dynamic Squat Stretch
Cossack Squat
Bodyweight Metcon
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Metcon (Checkmark)
The Sandlot Bodyweight
EMOM 16 Minutes
Minute 1: 200m Run
Minute 2: 50 Line Hops
Minute 3: 12 Cossack Squats
Minute 4: Rest
“Backpack Option”
EMOM 16 Minutes
Minute 1: 200m Backpack Run
Minute 2: 50 Hops OVER the backpack
Minute 3: 12 Backpack Cossack Squats
Minute 4: Rest
“M30 Scaled”
EMOM 16 Minutes
Minute 1: 60 seconds of Step Jacks
Minute 2: 30 seconds of Object Toe Taps
Minute 3: 12 Wall Assisted Cossack Squat OR
Minute 4: Rest
“Mayhem Moms”
EMOM 16 Minutes
Minute 1: 60 seconds of Controlled High Knees to Jumping Jacks
Minute 2: 30 seconds of Slow and Controlled Line Hops
Minute 3: 12 Wall Assisted Cossack Squat
Minute 4: Rest
Slow and Controlled Line Hops
*Workout Strategy & Flow*
Love a good EMOM where we are moving and sweaty.
Run – this is going to be the hardest minute of each set. You are going to need to complete this run in 60 seconds or less.
Line Hops – You’ll be coming pretty much straight from the run into these, so try to control your breathing and keep moving here. You should have at least 20 seconds of rest here!
Cossack Squat – Focus on quality movement. Every leg counts as a rep. You should have at least 20 seconds of rest here.
YOU GET A FULL MINUTE IN THE 4TH MINUTE OF EACH SET. WOOOHOOO.
Substitutions
If you cannot complete the run in 60 seconds or less, please still run. Just run hard for 60 seconds and don’t worry about the distance. If you are running outside, run 30 seconds 1 direction and 30 seconds back.
If you have an injury that keeps you from being able to run, you may sub with: 60seconds of Standing Marches or High Knees or Skater Side Jumps
Cossack Squats —–> Wall Assisted Cossack Squat
Minimal Metcon
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Metcon (Checkmark)
The Sandlot Minimal
EMOM 16 Minutes
Minute 1: 200m Run
Minute 2: 30 Single Under Crossovers or 50 Double Unders
Minute 3: 12 Cossack Squats
Minute 4: Rest
“Mayhem Moms”
EMOM 16 Minutes
Minute 1: 60 seconds of Controlled High Knees to Jumping Jacks
Minute 2: 30 seconds of Slow and Controlled Line Hops
Minute 3: 12 Wall Assisted Cossack Squat
Minute 4: Rest
*Workout Strategy & Flow*
Love a good EMOM where we are moving and sweaty.
Run – this is going to be the hardest minute of each set. You are going to need to complete this run in 60 seconds or less.
Single Under Crossovers AND How to Count Them or Double Unders – You’ll be coming pretty much straight from the run into these, so try to control your breathing and keep moving here. Try to stick with the same jump rope version each set. You should have at least 20 seconds of rest here!
Cossack Squat – Focus on quality movement. Every leg counts as a rep. You should have at least 20 seconds of rest here.
YOU GET A FULL MINUTE IN THE 4TH MINUTE OF EACH SET. WOOOHOOO.
Substitutions
If you cannot complete the run in 60 seconds or less, please still run. Just run hard for 60 seconds and don’t worry about the distance. If you are running outside, run 30 seconds 1 direction and 30 seconds back.
If you have an injury that keeps you from being able to run, you may sub with: 60seconds of Standing Marches or High Knees or Skater Side Jumps
Single Under Crossovers / Double Unders —–> 100 Single Unders
Cossack Squats —–> Wall Assisted Cossack Squat
Accessory
Glute Bridges (Checkmark)
3 Sets:
15 Glute Bridges
immediately into :30 Glute Bridge Hold
-Rest 1:00 between sets-
Demo Videos
Glute Bridges
Glute Bridge Hold
Bonus Stretching (Checkmark)
1:00 Pigeon Stretch (each side)
1:00 Pancake Stretch
Demo Videos
Pigeon Stretch
Pancake Stretch