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,
2 Rounds
30 Line Hops or Single Unders
5 Dynamic Squat Stretch
5 X-Jumps (with no jump) or 3 Single Dumbbell Hang Snatch (each arm)
Then,
1 Round (minimal only)
3 Dumbbell Hang Snatch with workout weight (2 dumbbells)
Demo Videos
Hinshaw Warm up
Line Hops OR Single Unders
Dynamic Squat Stretch
X-Jump No Jump OR Single Dumbbell Hang Snatch
Double Dumbbell Hang Snatch
Bodyweight Metcon
()
Metcon (AMRAP – Reps)
“Bueller..? Bueller..? Bueller..?” Bodyweight
Part A:
AMRAP 7 Minutes
800m Run
40 Bodyweight Walking Lunges
Max Line Hops in Time Remaining
-Rest 2:00 –
Part B:
For Time:
Total Line Hops you got in Part A
40 Bodyweight Walking Lunges
800m Run
Scoring: Reps
“Backpack Option”
Part A:
AMRAP 7 Minutes
800m Backpack Run
40 Backpack Stepback Lunges
Max Hops over the Backpack in Time Remaining
-rest 2:00 –
Part B:
For Time:
Total Hops over the Backpack you got in Part A
40 Backpack Stepback Lunges
800m Backpack Run
“M30 Scaled”
Part A:
AMRAP 7 Minutes
4:00 of either Step Jacks or Standing Marches
30 Wall Assisted Step Back Lunges
Max Object Toe Taps in Time Remaining
-rest 2:00 –
Part B:
For Time:
Total Object Toe Taps you got in Part A
30 Wall Assisted Step Back Lunges
4:00 of either Step Jacks or Standing Marches
“Mayhem Moms”
Part A:
AMRAP 7 Minutes
4:00 of Controlled High Knees to Lateral Shuffle
40 Bodyweight Split Squat (20 each side)
Max Slow and Controlled Line Hops in Time Remaining
-rest 2:00 –
Part B:
For Time:
Total Slow and Controlled Line Hops you got in Part A
40 Bodyweight Split Squat (20 each side)
4:00 of Controlled High Knees to Lateral Shuffl
Scoring
Today we are scoring our total Line Hop Reps.
Please put your Part B/Time score in the comments section of your score box.
*Workout Strategy & Flow*
A 2 part workout here. Part A is a 7 minute AMRAP, where the “as many reps as possible” is the last movement (line hops).
The goal on Part B is to finish in 7 minutes (since that is how long it took you to do the work in part 1)
Run – you should hold a challenging pace here, ideally finishing around the 4ish minute mark….but do not completely wipe yourself where you are bent over gasping for air after. Around the final 50-75m of the run I want you to begin to wind down and get ready to go right into your walking lunges
Bodyweight Walking Lunge – nice and steady. Literally “Walk it Out!!!” If you need to take a short break to shake the legs out, try waiting until rep 20 to do that, then finish out the final 20
Line Hops – alrighty this is the part that “matters” for your score today. You gotta get moving quick and aim to stay moving.
Substitutions
Run —–>
—- if you are trying to sub running because you are “bad” at it, I still want you to run. But instead of running for distance, I just want you to run for 4 minutes today. I don’t care how far you get, but it’s about working on your running capacity.
—-if you are injured and cannot run, try completing 4 minutes of 1 of the following:
Standing Marches , High Knees , Butt Kicks or Skater Side Jumps
Minimal Metcon
()
Metcon (AMRAP – Reps)
“Bueller..? Bueller..? Bueller..?” Minimal
Part A:
AMRAP 7 Minutes
800m Run
40 Bodyweight Walking Lunges
Max Double Unders in Time Remaining
-Rest 2:00 –
Part B:
For Time:
Total Double Unders you got in Part A
40 Bodyweight Walking Lunges
800m Run
Scoring: Reps
“Mayhem Moms”
Part A:
AMRAP 7 Minutes
4:00 of Controlled High Knees to Lateral Shuffle
40 Bodyweight Split Squat (20 each side)
Max Slow and Controlled Line Hops in Time Remaining
-rest 2:00 –
Part B:
For Time:
Total Slow and Controlled Line Hops you got in Part A
40 Bodyweight Split Squat (20 each side)
4:00 of Controlled High Knees to Lateral Shuffle
*Workout Strategy & Flow*
A 2 part workout here. Part A is a 7 minute AMRAP, where the “as many reps as possible” is the last movement (double unders).
The goal on Part B is to finish in 7 minutes (since that is how long it took you to do the work in part 1)
Run – you should hold a challenging pace here, ideally finishing around the 4ish minute mark….but do not completely wipe yourself where you are bent over gasping for air after. Around the final 50-75m of the run I want you to begin to wind down and get ready to go right into your walking lunges
Bodyweight Walking Lunge – nice and steady. Literally “Walk it Out!!!” If you need to take a short break to shake the legs out, try waiting until rep 20 to do that, then finish out the final 20
Double Unders – alrighty this is the part that “matters” for your score today. You gotta get moving quick, try not to trip and stay as relaxed as possible.
Substitutions
Run —–>
—- if you are trying to sub running because you are “bad” at it, I still want you to run. But instead of running for distance, I just want you to run for 4 minutes today. I don’t care how far you get, but it’s about working on your running capacity.
—-if you are injured and cannot run, try completing 4 minutes of 1 of the following:
Standing Marches , High Knees , Butt Kicks or Skater Side Jumps
Double Unders —–> Single Unders
Scoring
Today we are scoring our total Double Under Reps.
Please put your Part B/Time score in the comments section of your score box.
Accessory
August Ab Challenge Day 13 (Checkmark)
Tabata:
8 Sets (:20 on/:10 off)
– Heel Taps
– Plank Shoulder Taps
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 = Heel Taps
Min 4:00-8:00 = Plank Shoulder Taps
This is how the first two minutes would go:
Clock time :00 to :20 = Max reps of heel taps
:20 to :30 = Rest
:30 to :50 = Max reps of heel taps
:50 to 1:00 = Rest
1:00 to 1:20 = Max reps of heel taps
1:20 to 1:30 = Rest
1:30 to 1:50 = Max reps of heel taps
1:50 to 2:00 = Rest
2:00 to 2:20 = Max reps of heel taps
2:20 to 2:30 = Rest
2:30 to 2:50 = Max reps of heel taps
2:50 to 3:00 = Rest
3:00 to 3:20 = Max reps of heel taps
3:20 to 3:30 = Rest
3:30 to 3:50 = Max reps of heel taps
3:50 to 4:00 = Rest
Then you would immediately start into the next tabata for plank shoulder taps
Demo Videos
Heel Taps
Plank Shoulder Taps
—-scale to: Bear Hover Alt Shoulder Taps
Bonus Stretching (Checkmark)
1:30 Frog Stretch
1:30 Alternating Calf Stretch
Demo Videos
Frog Stretch
Alternating Calf Stretch