Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
5:00 Clock
20 Jumping Jacks
10 Side Plank Reach Throughs (each side)
10 Sit Ups
5 Pike Push Ups or 3 Single Dumbbell Push Press (each arm)
*Minimal – after 5:00 clock, before 5 Double Dumbbell Push Press at workout weight
Demo Videos
Jumping Jacks
Side Plank Reach Throughs – to modify this, drop to your knees. Focus on squeezing your shoulder blades when you reach through. This is a great shoulder AND core warm up.
Sit Ups
Pike Push Up OR Single Dumbbell Push Press
Bodyweight Metcon
()
Metcon (Time)
Ham Porter Bodyweight
5 Rounds
20 Sit Ups
10 Pike Push Ups or Pike Shoulder Taps (L+R=1)
“Backpack Option”
5 Rounds
20 Backpack Sit Up
10 Backpack Shoulder to Overhead
“M30 Scaled”
5 Rounds
20 Quarter Sit Ups
10 Bear Crawl Alternating Shoulder Taps (L+R=1)
“Mayhem Moms”
5 Rounds
20 Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning
10 Pike Shoulder Taps or 10 Plank Shoulder Taps (L+R=1)
*Workout Strategy & Flow*
This is a for time workout, with no ‘built in rest’. You are working back and forth between 2 movements.
Sit Ups : Hopefully you feel strong in this movement since we do it so often and can hang on to a set of 20 unbroken. If you are new or still working on your core / breathing, then I want you to aim to do a set of 10, rest for 3 seconds, and a second set of 10.
Pike Push Up Pike Shoulder Taps : Challenge yourself here to pick a progression that you have to split up into 2 sets of 5 each time. If you have shoulders of steel and feel confident you can bust 10 unbroken each time – go for it. Just remember you have to complete 50 total with no built in rest.
Substitutions
Pike Push Up or Pike Shoulder Taps ——-> 10 Plank Shoulder Taps (L+R=1) or 10 Bear Crawl Alternating Shoulder Taps (L+R=1)
Minimal Metcon
()
Metcon (Time)
Ham Porter Minimal
5 Rounds
20 Sit Ups
10 Dumbbell Push Press (2×50/35)
“Mayhem Moms”
5 Rounds
20 Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning
10 Seated Dumbbell Strict Press
*Workout Strategy & Flow*
This is a for time workout, with no ‘built in rest’. You are working back and forth between 2 familiar movements.
Sit Ups : Hopefully you feel strong in this movement since we do it so often and can hang on to a set of 20 unbroken. If you are new or still working on your core / breathing, then I want you to aim to do a set of 10, rest for 3 seconds, and a second set of 10.
Dumbbell Push Press : Selecting the proper weight today is important in order to get the intended stimulus of this workout. We want to be sure that we can either complete the 10 unbroken every round OR no more than 2 sets. So again, similar to the sit ups, think 10 – rest for 3 seconds – 10 more. Let’s really minimize the amount of times we have to pick those dumbbells up.
Accessory
August Ab Challenge Day 11 (Checkmark)
3 Sets:
:30 Copenhagen Plank (left)
:30 Copenhagen Plank (right)
1:00 Superman Hold
– rest 2:00 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
Full Copenhagen Plank
—-scale to: Half Copenhagen Plank or Knee Side Plank + Leg Lift
Superman Hold
—–scale to Bird Dog Hold *30 seconds each side)
Complete this as your accessory today, even if you are not completing the full “August Ab Challenge”