Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
3 Rounds
:15 High Knees
:15 Butt Kicks
5 Push Ups to Downward Dog
5 Dynamic Squat Stretches
into 2 Rounds
5 Squat to Overhead Reach or 3 Single Dumbbell Thruster (each side)
5 Towel/Banded Rows or 3 Single Arm Dumbbell Row (each side)
into 1 round (Minimal only)
3 Double Dumbbell Thrusters
3 Dumbbell Facing Burpees
3 Double Dumbbell Bent Over Rows
Demo Videos
High Knees
Butt Kicks
Push Up to Downward Dog w/Explanation
Dynamic Squat Stretch
Squat to Overhead Reach or Single Dumbbell Thruster
Towel Rows / Banded Bent Over Row or Single Arm Dumbbell Row
Dumbbell Thruster
Dumbbell Facing Burpees
Double Dumbbell Bent Over Row
Bodyweight Metcon
()
Metcon (Time)
Cameron Frye Bodyweight
21-15-9
Squat to Overhead Reach
Line Facing Burpees or Band Facing Burpees
Towel Rows or Banded Bent Over Rows or Pull Ups
* Repeat from August 1, 2022
Scoring: Time
“Backpack Option”
21-15-9
Backpack Thruster
Backpack Facing Burpees
Backpack Bent Over Row
“M30 Scaled”
21-15-9
Squat to Chair
Elevated Up Down w/jump
Towel Rows or Crush Grip Object Row
“Mayhem Moms”
21-15-9
Banded Thrusters
Line Facing Modified Burpees
Banded Bent Over Row or Band Assisted Pull Ups- 2 Foot
*Workout Strategy & Flow*
The flow of this will be 21 Squat to Overhead Reach, 21 Line Facing Burpees, 21 Towel Rows, then 15,15,15 and 9,9,9
Squat to Overhead Reach : This is meant to mimic a thruster, get to full squat depth and reach those hands up high (full elbow lock out). Try to keep these unbroken.
Line Facing Burpees OR Band Facing Burpee : This is going to take you the most about of time. Find a rhythm and just focus on laying down and standing back up.
Towel Rows or Banded Bent Over Row Get these done quickly with proper form. If you rest, make it short!
——-only if you feel VERY proficient at these: Kipping Pull Up
Time Cap
Time Cap of 12 Minutes
Giving you a time cap so we can 1) fit in our Accessory and 2) help you ensure you move through this workout with the intended stimulus.
Minimal Metcon
()
Metcon (Time)
Cameron Frye Minimal
21-15-9
Dumbbell Thrusters (2 x 50/35)
Dumbbell Facing Burpees
Dumbbell Bent Over Row (2 x 50/35)
*Repeat from August 1, 2022
Scoring: Time
“Mayhem Moms”
21-15-9
Dumbbell Thruster OR Banded Thrusters
Dumbbell Facing Modified Burpees
Double Dumbbell Bent Over Row
*Workout Strategy & Flow*
The flow of this will be 21 Dumbbell Thrusters, 21 Dumbbell Facing Burpees, 21 Dumbbell Bent Over Rows, then 15,15,15 and 9,9,9
Dumbbell Thruster These are double dumbbell so I recommend breaking up that set of 21 and the set of 15. Think 7-7-7 and 5-5-5.
Dumbbell Facing Burpees : Find a rhythm that doesn’t cause you to get dizzy/go in circles.
Double Dumbbell Bent Over Row : Same idea as the dumbbell thruster, strategic breaks are going to be ideal here on the 21 and 15 sets. Try not to set those dumbbells down on the set of 9! You’re almost done!!
Time Cap
Time Cap of 12 Minutes
Giving you a time cap so we can 1) fit in our Accessory and 2) help you ensure you have selected a weight that allows you to move through this workout with the intended stimulus.
Accessory
August Ab Challenge Day 14 (Checkmark)
5 Sets:
AMRAP 1 minute 30 seconds
20 Sit Ups
Max Reps Mountain Climbers (L+R=1)
-Rest 1:00 between sets-
Scoring: Reps
Workout Flow
You have 1 minute and 30 seconds to do 20 Sit ups and then in the remaining time, you will perform Max repetitions of mountain climbers.
You want to get through those sit ups quickly so that you have time to do all the mountain climbers.
Scoring
For scoring purposes: L+R=1 Mountain Climber. Only score Mountain Climbers
Demo Videos
Sit Ups
—-scale to: Quarter Sit Ups
Mountain Climber
—-scale to: Elevated Mountain Climber
Bonus Stretching (Checkmark)
3 Minute of Leg Stretches