Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
3 Rounds:
:15 High Knees
:15 Butt Kicks
:15 Arm Circles
3 X-Jumps or 2 Single Dumbbell Hang Snatch (each side)
3 Box Step Ups (each side)
..into…
2 Rounds
3 X-Jumps (no jump) or 3 Double Dumbbell Snatches
3 Box Jump Overs
Demo Videos
High Knees
Butt Kicks
Big Arm Circles w/Explanation
X-Jumps No Jump or Single Dumbbell Hang Snatch
Box Step Up
X-Jumps No Jump or Double Dumbbell Hang Snatch
Box Jump Over
Bodyweight Metcon
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Metcon (Time)
“You’re Killing me, Smalls” Bodyweight
For Time:
3-6-9-12-15-18-21
Bodyweight RDLs or Banded Good Mornings
Box Jump Overs (24/20)
“Backpack Option”
For Time:
3-6-9-12-15-18-21
Backpack Ground to Overhead
Backpack Chair Step Ups (every leg will count as a rep)
“M30 Scaled”
For Time:
3-6-9-12-15-18-21
Bodyweight RDL Wall Tap
Step Up to Surface
“Mayhem Moms”
For Time:
3-6-9-12-15-18-21
Bodyweight RDL or Banded Good Mornings
Modified Tuck Jump OR Lunge to Hip Extension (each leg)
*Workout Strategy & Flow*
OOOOOH, this is gonna be spicy.
It’s always a mental game when the reps ascend in a “For Time” workout. That means as you fatigue the workout gets harder. BUT I know you all are mentally tough and can get through this one.
Bodyweight RDL or Banded Good Mornings – trace your hands down to about mid shin/when you feel the full stretch in the hamstring and then stand tall, squeezing your butt at the top. Stay smooth and steady here. You can make up time on the box jump overs.
Box Jump Over : PLEASE PLEASE PLEASE make sure that the box height you select today you feel confident that under fatigued/jello-y legs you can land on the box each time. No bloody or bruised shins allowed
Flow
3 Bodyweight RDLs, 3 Box Jump Overs, 6 Bodyweight RDLs, 6 Box Jump Overs, 9 Bodyweight RDLs, 9 Box Jump Overs, 12 Bodyweight RDLs, 12 Box Jump Overs, 15 Bodyweight RDLs, 15 Box Jump Overs, 18 Bodyweight RDLs 18 Box Jump Overs, 21 Bodyweight RDLs, 21 Box Jump Overs
Substitutions
If you do not have access to a box for box jump overs you can scale to: Tuck Jumps
If you have an injury that prevents you from jumping, you can scale this to: Box Step Up
Minimal Metcon
()
Metcon (Time)
“You’re Killing me, Smalls” Minimal
For Time:
3-6-9-12-15-18
Double Dumbbell Hang Snatches (2×50/35)
Box Jump Overs (24/20)
“Mayhem Moms”
For Time:
3-6-9-12-15-18
Double Dumbbell Hang Snatch
Modified Tuck Jump OR Lunge to Hip Extension (each leg)
*Workout Strategy & Flow*
OOOOOH, this is gonna be spicy.
It’s always a mental game when the reps ascend in a “For Time” workout. That means as you fatigue the workout gets harder. BUT I know you all are mentally tough and can get through this one.
Double Dumbbell Hang Snatch : Selecting your dumbbell weight today is very important. You should be able to do 3-6-9 unbroken. As you go on to 12-15-18, you should be able to complete these in no more than 3 sets. Be sure to practice this movement before if you haven’t done this before. It’s a big difference doing a single dumbbell hang snatch and a double dumbbell hang snatch.
Box Jump Over : PLEASE PLEASE PLEASE make sure that the box height you select today you feel confident that under fatigued/jello-y legs you can land on the box each time. No bloody or bruised shins allowed
Flow
3 Double Dumbbell Hang Snatches, 3 Box Jump Overs, 6 Double Dumbbell Hang Snatches, 6 Box Jump Overs, 9 Double Dumbbell Hang Snatches, 9 Box Jump Overs, 12 Double Dumbbell Hang Snatches, 12 Box Jump Overs, 15 Double Dumbbell Hang Snatches, 15 Box Jump Overs, 18 Double Dumbbell Hang Snatches, 18 Box Jump Overs.
Substitutions
If you do not have access to a box for box jump overs you can scale to: Tuck Jumps
If you have an injury that prevents you from jumping, you can scale this to: Box Step Up
Accessory
Chair/Box Dips (Checkmark)
3 Sets:
12 Chair/Box Dips with 1 second pause at the bottom
-Rest 1:00 between sets-
Demo Videos
Chair Dip
Bonus Stretching (Checkmark)
:30 Leaning Tricep Stretch (each side)
:30 Bicep Wall Stretch (each side)
:30 Couch Stretch (each side)
Demo Videos
Leaning Tricep Stretch
Bicep wall Stretch
Couch Stretch