Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
5:00 Clock
20 Jumping Jacks
10 Scap Only Push Ups
5 Inchworms
5 Hand Release Push Ups or 5 Dumbbell Floor Press
5 Towel Rows or 5 Dumbbell Bent Over Rows
Demo Videos
Jumping Jacks
Scap Only Push Up
Inchworm to Pushup
Hand Release Push Ups or Dumbbell Floor Press
Towel Rows or Double Dumbbell Bent Over Row
Bodyweight Metcon
()
Metcon (Checkmark)
Scotty Smalls Bodyweight
For Quality
5 Sets:
12 Hand Release Push Ups
12 Towel Rows or Banded Bent Over Rows or 8 Strict Pull Ups
– rest 1:30 between sets-
“Backpack Option”
For Quality
5 Sets:
12 Backpack Push Ups
12 Backpack Bent Over Row
rest 1:30 between sets-
“M30 Scaled”
For Quality
5 Sets:
12 Elevated Knee Push Ups
12 Towel Rows
rest 1:30 between sets-
“Mayhem Moms”
For Quality
5 Sets:
10 [ Incline Push Ups
10 Towel Rows or Banded Bent Over Row or 5 Band Assisted Pull Ups- 2 Foot OR 5 Banded Lat Pull Down
rest 1:30 between sets-
*Workout Strategy & Flow*
OH YEAH. You’re going to want a Mirror Pic after this one! Tag me on Instagram hahah.
Today is all about building Strength and Quality Movements.
We see Hand Release Push Ups and Towel Rows/Banded Bent Over Rows in “for time workouts”, so today is the opportunity where we do NOT keep track of time and instead we focus on being more confident moving through these movements with quality form.
The 12 reps will be done unbroken (or 2 sets of 6…no more than that). Remember this is not for time, so don’t speed through the movements.
Hand Release Push Ups
Towel Rows or Banded Bent Over Row or Strict Pull Up
Enjoy that 90 seconds of rest – shake the arms out, walk around. HAVE FUN!
Substitutions
Hand Release Push Ups —–> Knee Hand Release Push Ups or Knee Push Ups or Incline Push Ups
Minimal Metcon
()
Metcon (5 Rounds for weight)
Scotty Smalls Minimal
For Quality
5 Sets:
10 Dumbbell Floor Press (2×50/35)
10 Dumbbell Bent Over Rows (2×50/35) OR 5 Strict Pull Ups
– rest 1:30 between sets-
“Mayhem Moms”
For Quality
5 Sets:
10 Dumbbell Incline Bench Press or Dumbbell Physioball Bench Press
10 Double Dumbbell Bent Over Row or 5 Band Assisted Pull Ups- 2 Foot OR 5 Banded Lat Pull Down
rest 1:30 between sets-
*Workout Strategy & Flow*
OH YEAH. You’re going to want a Mirror Pic after this one! Tag me on Instagram hahah.
Today is all about building Strength and Quality Movements.
We see Dumbbell Bent Over Rows and Floor Press in “for time workouts”, so today is the opportunity where we do NOT keep track of time and instead we focus on using a slightly heavier weight and getting stronger and more confident moving the weight.
The 10 reps will be done unbroken (or 2 sets of 5…no more than that). Remember this is not for time, so don’t speed through the movements.
Dumbbell Floor Press
Double Dumbbell Bent Over Row
Enjoy that 90 seconds of rest – shake the arms out, walk around. HAVE FUN!
Accessory
August Ab Challenge Day 7 (Checkmark)
Tabata:
8 Sets (:20 on/:10 off)
-Bicycle Kicks
-L Crunches
*No rest between sets
Scoring: Checkbox
Workout Flow
A tabata is 8 rounds of 20 seconds of work, followed by 10 seconds of rest (totaling four minutes).
For this workout, you will have a 8-minute clock going. You will do a full tabata of each movement before moving on to the next movement. Here is a breakdown of the movements:
Min 0:00-4:00 = Bicycle Kicks
Min 4:00-8:00 = L Crunches
This is how the first part would go:
Clock time :00 to :20 = Max reps of bicycle kicks
:20 to :30 = Rest
:30 to :50 = Max reps of bicycle kicks
:50 to 1:00 = Rest
1:00 to 1:20 = Max reps of bicycle kicks
1:20 to 1:30 = Rest
1:30 to 1:50 = Max reps of bicycle kicks
1:50 to 2:00 = Rest
2:00 to 2:20 = Max reps of bicycle kicks
2:20 to 2:30 = Rest
2:30 to 2:50 = Max reps of bicycle kicks
2:50 to 3:00 = Rest
3:00 to 3:20 = Max reps of bicycle kicks
3:20 to 3:30 = Rest
3:30 to 3:50 = Max reps of bicycle kicks
3:50 to 4:00 = Rest/transition to next movement
Then you would immediately start into the next tabata for l-crunches
Demo Videos
Bicycle Kick
—–scale to: Modified Bicycle Kick
L Crunches
—–scale to: Modified L-Crunch