Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
4:00 Clock
20 Jumping Jacks
4 Push Ups to Downward Dogs
4 Elbow to Floor Stretches (each side)
4 Step Back Lunges (total) or 2 Single Dumbbell Power Cleans (each side)
——————-
Immediately follow 4:00 Clock,
Bodyweight perform 4 Jumping Lunges (L+R=1)
Minimal perform 4 Double Dumbbell Power Cleans (with workout weight)
Demo Videos
Jumping Jacks
Push Up to Downward Dog w/Explanation
Elbow to Floor Stretch with Rotation
Bodyweight Step Back Lunge or Single Dumbbell Power Cleans
Jumping Lunge
Dumbbell Power Clean
Bodyweight Metcon
()
Metcon (AMRAP – Reps)
Sloan Peterson Bodyweight
8 rounds for reps of:
30 seconds of Hand Release Push Ups
Rest 30 seconds
30 seconds of Jumping Lunges
Rest 30 seconds
Scoring: Reps
“M30 Scaled”
8 rounds for reps of:
30 seconds of Elevated Knee Push Ups
Rest 30 seconds
30 seconds of Wall Assisted Step Back Lunges
Rest 30 seconds
“Mayhem Moms”
8 rounds for reps of:
30 seconds of Knee Push Ups or Incline Push Ups
Rest 30 seconds
30 seconds of Bodyweight Split Squat (15 seconds left, 15 seconds right)
Rest 30 seconds
*Workout Strategy & Flow*
LET’S GOOOO. I’m excited for this one. Let’s talk flow first and then strategy.
Flow
On a 16 Minute Clock:
0:00 – 0:30 Max Hand Release Push Ups
0:30 – 1:00 Rest
1:00 – 1:30 Max Jumping Lunges
1:30 – 2:00 Rest
(this is one round…we will follow this clock style and complete 8 total rounds for 16 total minutes)
The goal for both of these movements is to stay moving for the entire 30 second durations.
Hand Release Push Ups – keep in mind that if you are still working on your push up capacity, this may be a movement you should scale early on. We have 8 rounds total today (Which mean 4 total minute of straight hand release push ups)
Jumping Lunge – It is going to BURN. But it’s only for 30 seconds, keep moving, even if it isn’t super fast. Your rest is coming
Substitutions
Hand Release Push Ups ——> Hand Release Knee Push Ups or Knee Push Ups or Incline Push Ups
Jumping Lunges —-> Bodyweight Step Back Lunge
Scoring
There are 16 spots to log your scores
Try to write down your total rep count in each 30 second rest window.
Score of Odd Sets are the Hand Release Push Ups reps
Score of Even Sets are the Jumping Lunges (For scoring purposes Left leg +Right leg = 1 rep)
Minimal Metcon
()
Metcon (AMRAP – Reps)
Sloan Peterson Minimal
8 rounds for reps of:
30 seconds of Hand Release Push Ups
Rest 30 seconds
30 seconds of Dumbbell Power Cleans (2×50/35)
Rest 30 seconds
Scoring: Reps
“Mayhem Moms”
8 rounds for reps of:
30 seconds of Knee Push Ups or Incline Push Ups
Rest 30 seconds
30 seconds of Double Dumbbell Hang Power Clean
Rest 30 seconds
*Workout Strategy & Flow*
LET’S GOOOO. I’m excited for this one. Let’s talk flow first and then strategy.
Flow
On a 16 Minute Clock:
0:00 – 0:30 Max Hand Release Push Ups
0:30 – 1:00 Rest
1:00 – 1:30 Max Dumbbell Power Cleans
1:30 – 2:00 Rest
(this is one round…we will follow this clock style and complete 8 total rounds for 16 total minutes)
The goal for both of these movements is to stay moving for the entire 30 second durations.
Hand Release Push Ups – keep in mind that if you are still working on your push up capacity, this may be a movement you should scale early on. We have 8 rounds total today (Which mean 4 total minute of straight hand release push ups)
Dumbbell Power Clean – I want you to challenge yourself with a weight today that makes you WANT to set the dumbbell down in the 30 second window, but you don’t !! You simply don’t have the time to let go. SO be confident in the weight you select today!
Substitutions
Hand Release Push Ups ——> Hand Release Knee Push Ups or Knee Push Ups or Incline Push Ups
Scoring
There are 16 spots to log your scores
Try to write down your total rep count in each 30 second rest window.
Score of Odd Sets are the Hand Release Push Ups reps
Score of Even Sets are the Dumbbell Power Cleans
Accessory
NAME (Checkmark)
3 Sets:
10 Crush Grip Dumbbell Bicep Curls
10 1 and 1/4 Dumbbell Goblet Squats
-rest 1:00 between sets-
Scoring: Load
Demo Videos
Crush Grip Dumbbell Bicep Curl
—-scale to: Banded Bicep Curls OR Towel Bicep Curls
1 and ¼ Dumbbell Goblet Squat
—-scale to: 1 and ¼ Air Squat OR Air Squats
Bonus Stretching (Checkmark)
1:00 Toe Touch Stretch
:30 Chest Stretch (each side)
:30 Leaning Tricep Stretch (each side)
Demo Videos
Toe Touch Stretch
Chest Stretch
Leaning Tricep Stretch