Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
3 Rounds:
10 Reverse Snow Angels
10 Glute Bridges
3 Box Step Ups (each side)
3 Single Arm X-Jumps (no jump) OR 3 Single Dumbbell Snatches (each side)
into 2 rounds
3 Box Jumps
3 Single Leg V-Ups
Demo Videos
Reverse Snow Angels
Glute Bridges
Box Step Up
Single Arm X-Jump No Jump or Dumbbell Snatch
Box Jump
Single Leg V-Ups
Bodyweight Metcon
()
Metcon (4 Rounds for time)
Ferris Bueller’s Day Off Bodyweight
4 sets
15 Single Arm X-Jumps (no jump) (Left)
15 Single Arm X-Jumps (no jump) (right)
15 Box Jumps (24/20) or Tuck Jumps
15 Single Leg V-Ups (Left)
15 Single Leg V-Ups (Right)
-Rest 1:30 between sets-
Scoring: Time
“M30 Scaled & Mayhem Moms”
4 sets
15 Single Arm X-Jumps (no jump) (Left) – elevated if needed
15 Single Arm X-Jumps (no jump) (right) – elevated if needed
15 modified tuck jump
15 Modified Alternating L-Vups (Left)
15 Modified Alternating L-Vup (Right)
-rest 1:30 between sets-
*Workout Strategy & Flow*
We have a fun one here today. Testing our single sided capabilities.
Single Arm X-Jump No Jump – remember, this movement is mimicking a dumbbell snatch. You don’t need to jump, but I want you to be EXPLOSIVE in your movements, reaching tall. Be sure you hinge at the hips, do NOT squat.
Box Jump – be sure that you stand up tall on top of the box each rep. Focus on constant movement here!!
Single Leg V-Ups – these are not the typical alternating leg v-ups we see. We will complete all 15 on one leg/arm and then complete the other 15 on the opposite leg/arm. Push through the burn!!
Substitutions
Box Jump —-> I would really love you to challenge yourself and actually jump, even if that means a lower box/step/chair.
—–If you do not have access to anything to jump up onto, you may complete Tuck Jumps
—–If you have an injury that keeps you from jumping, you may complete Box Step Ups
Single Leg V-Ups —-> Modified Alternating Leg V Ups or Seated Toe Taps (all on one side before switching to other)
Minimal Metcon
()
Metcon (4 Rounds for time)
Ferris Bueller’s Day Off Minimal
4 sets
15 Dumbbell Snatch (Left) (50/35)
15 Dumbbell Snatch (Right) (50/35)
15 Box Jumps (24/20)
15 Single Leg V-Ups (Left)
15 Single Leg V-Ups (Right)
-Rest 1:30 between sets-
Scoring: Time
“Mayhem Moms”
4 sets
15 Single Dumbbell Hang Snatch (Left)
15 Single Dumbbell Hang Snatch (Right)
15 Modified Tuck Jump or Lunge to Hip Extension (7 on each leg)
15 Modified Alternating Leg V Ups (Left)
15 Modified Alternating Leg V Ups (Right)
-Rest 1:30 between sets-
*Workout Strategy & Flow*
We have a fun one here today. Testing our single sided capabilities.
Dumbbell Snatch – Notice that these are NOT alternating arms. You are completing all 15 on the left side and then all 15 on the right side. Both heads of the dumbbell still need to touch the ground between reps. For your weaker arm, be sure to really use those hips to help get that dumbbell up overhead.
This dumbbell weight should allow you to complete the dumbbell snatches on each arm in no more than 2 sets
Box Jump – be sure that you stand up tall on top of the box each rep. Focus on constant movement here!!
Single Leg V-Ups – these are not the typical alternating leg v-ups we see. We will complete all 15 on one leg/arm and then complete the other 15 on the opposite leg/arm. Push through the burn!!
Substitutions
Box Jump —-> I would really love you to challenge yourself and actually jump, even if that means a lower box/step/chair.
—–If you do not have access to anything to jump up onto, you may complete Tuck Jumps
—–If you have an injury that keeps you from jumping, you may complete Box Step Ups
Single Leg V-Ups —-> Modified Alternating Leg V Ups or Seated Toe Taps (all on one side before switching to other)
Cool Down (Checkmark)
Check this box if you completed the 2:00 Mobility and Stretch Session with us.
This is highly recommended today!!