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 1 round of:
5 Dynamic Squat Stretch
5 Donkey Kicks (each side)
100m Run
10 Air Squats
Demo Videos
Hinshaw Warm up
Dynamic Squat Stretch
Donkey Kick
Air Squats
Bodyweight AND Minimal
()
Metcon (AMRAP – Reps)
Benny and The Beast Bodyweight and Minimal
Partner Workout
AMRAP 10 Minutes
Partner 1: 200m Run
Partner 2: Max Air Squats
*Switch after each Run is completed. **Score is number of Air Squats
Individual Version
EMOM 10 Minutes
Minute 1: 200m Run
Minute 2: Max Air Squats
*Score is number of Air Squats
“Backpack Option”
Partner Workout
AMRAP 10 Minutes
Partner 1: 200m Backpack Run
Partner 2: Max Backpack Back Squat
*Switch after each Run is completed. Score is number of Backpack Back Squats
Individual Version
EMOM 10 Minutes
Minute 1: 200m Backpack Run
Minute 2: Max Backpack Back Squat
Score is number of Backpack Back Squats
“M30 Scaled”
Partner Workout
AMRAP 10 Minutes
Partner 1: 60 seconds of Step Jacks
Partner 2: Max Squat to Chair
*Switch after each Run is completed. Score is number of Squats to Chair
Individual Version
EMOM 10 Minutes
Minute 1: 60 seconds of Step Jacks
Minute 2: Max Squat to Chair
Score is number of Squats to Chair
“Mayhem Moms”
Partner Workout
AMRAP 10 Minutes
Partner 1: 60 seconds of Controlled Skater Side Jumps
Partner 2: Max Air Squats
*Switch after each Run is completed. Score is number of Air Squats
Individual Version
EMOM 10 Minutes
Minute 1: 60 seconds of Controlled Skater Side Jumps
Minute 2: Max Air Squats
Score is number of Air Squats
Workout Strategy & Flow (No Measure)
*Workout Strategy & Flow*
Bringing you another partner workout. Per usual, if you don’t have any family member, neighbor or friend who wants to join you for this one, it can be done individually.
Individuals can score their workout as RX if they complete their version exactly as written. Just be sure to comment if you did “partner” or “individual”
IT’S ONLY 10 MINUTES TODAY, FOLKS. CHALLENGE YOURSELF.
Run: Aim to complete the run in 60 seconds, you want to push the pace here so you can switch with your partner several times and allow a “fresh” set of legs to begin chipping away at the air squat #.
Air Squats : Smooth is fast. While we want to go fast, we need to be sure that we aren’t cheating ourselves out of quality reps. Still get your hips below parallel and stand tall at the top of every rep. Sometimes when we go super fast, we have a “muted hip” which means we never truly open up our hips at the top of the rep before starting another. Cue yourself to squeeze your booty at the top and pull your shoulders back. That will help keep you accountable for your quality reps.
Partner Flow
On a 10 Minute Clock, partner 1 and partner 2 will both begin at the 0:00 mark. Partner 1 will go for a 200m Run while partner 2 is working on their air squats. When Partner 1 has completed the 200m run, Partner 2 will go for a run and partner 1 will begin air squatting at the # that Parter 2 left off on.
—–You HAVE to communicate with your partner here so you can ensure you accurately recording your air squat reps. The only score today is the total # of air squats.
Individual Flow
This is a 10 minute EMOM
Minute 1: You need to run fast enough to complete your 200m Run within that minute.
Minute 2: Try to use up the entire minute to complete as many air squats as you can.
——The only score today is the total # of air squats.
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
Accessory
RDLs & Wall Sit (3 Rounds for weight)
3 Sets:
12 Single Leg Dumbbell RDLs OR Single Leg Bodyweight RDLs (each side)
1:00 Weighted Wall Sit (holding Dumbbell)
**If doing bodyweight score Load as Zero
Demo Videos
Single Leg Dumbbell RDL
Bodyweight Single Leg RDL
—-scale to Wall Assisted Single Leg RDL
—–scale to Bodyweight RDL if single leg is still something you’re working on!