Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
3 Rounds
20 Jumping Jacks
10 Side Plank Reach Throughs (each side)
3 Pike Shoulder Taps or 3 Single Dumbbell Push Press (each arm)
into…
2 rounds
3 Pike Push Ups or 3 Double Dumbbell Push Press
50ft Low Bear Crawl
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.
Pike Shoulder Taps OR Single Dumbbell Push Press
Pike Push Up or Dumbbell Push Press
Bear Crawl
Bodyweight Metcon
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Metcon (Checkmark)
“The 1961 Ferrari 250GT California” Bodyweight
5 sets FOR QUALITY
10 Pike Push Ups or Pike Shoulder Taps (L+R=1)
50ft Object Front Rack Carry or 15 seconds of High Knees
50ft Object Farmers Carry or 15 seconds of Butt Kicks
50ft Low Bear Crawl (forward)
50ft Low Bear Crawl (backward)
– rest 1:30 between sets-
Scoring: Checkbox
“M30 Scaled”
5 sets FOR QUALITY
10 Bear Crawl Alternating Shoulder Taps (L+R=1)
50ft Object Front Rack Carry or 15 seconds of Standing Marches
50ft Object Farmers Carry or 15 seconds of Step Jacks
50ft Low Bear Crawl (forward) or High Bear Crawl (forward)
50ft Low Bear Crawl (backward) or High Bear Crawl (forward again)
-rest 1:30 between sets-
“Mayhem Moms”
5 sets FOR QUALITY
10 Plank Shoulder Taps (L+R=1)
50ft Object Front Rack Carry or 15 seconds of High Knees
50ft Object Farmers Carry or 15 seconds of Butt Kicks
50ft Low Bear Crawl (forward)
50ft Low Bear Crawl (backward)
-rest 1:30 between sets-
*Workout Strategy & Flow* (No Measure)
This is a FOR QUALITY workout, which means that we are NOT timing ourselves today, but instead focusing on quality movement and challenging ourselves to do harder progressions of the movements. These quality/strength workouts will allow us to be able to go faster in future “for time” workouts.
Pike Push Up or Pike Shoulder Taps – working on strong shoulders here! I would break these up here into 2 sets of 5 early on because 5 sets of 10 will create fatigue!
Object Front Rack Carry – I would love for you to find any two household objects (water bottles, laundry detergent, backpacks, milk jugs) and simulate what a front rack carry would look like. If you don’t have those items** you may sub this for High Knees **
Object Farmers Carry , same as the above object carries but this time, it’s down by your sides! If you don’t have those items** you may sub this for Butt Kicks **
Bear Crawl these are LOW, keeping your knees low to the ground. Remember not meant for speed, so enjoy that BUUUURN.
Substitutions
Pike Push Ups —-> if you cannot sub these for for Pike Shoulder Taps (L+R=1), then we will sub with Plank Shoulder Taps or Bear Crawl Alternating Shoulder Taps
Low Bear Crawl —–> if you have difficult being in the low bear crawl position, you may switch to this Bear Crawl position ; if you don’t have the space to complete the full bear crawl I’d like you to get into the bear crawl position and just move forward and backward for 30 seconds total.
Minimal Metcon
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Metcon (5 Rounds for weight)
“The 1961 Ferrari 250GT California” Minimal
5 sets for Quality
10 Dumbbell Push Press (2×50/35)
50ft Dumbbell Front Rack Carry (2×50/35)
50ft Dumbbell Farmers Carry (2×50/35)
50ft Low Bear Crawl (forward)
50ft Low Bear Crawl (backward)
– rest 1:30 between sets-
Scoring: Load
“Mayhem Moms”
5 sets FOR QUALITY
10 Seated Dumbbell Strict Press
50ft Dumbbell Front Rack Carry or 16 Dumbbell Front Rack Marches (L+R)=1 if you don’t have the space
50ft Dumbbell Farmer’s Carry or 16 Dumbbell Farmer’s Carry Marches (L+R)=1 if you don’t have the space
50ft Low Bear Crawl (forward)
50ft Low Bear Crawl (backward)
-rest 1:30 between sets-
*Workout Strategy & Flow*
This is a FOR QUALITY workout, which means that we are NOT timing ourselves today, but instead focusing on quality movement and challenging ourselves to do heavier weights. These quality/strength workouts will allow us to be able to go faster in future “for time” workouts.
Double Dumbbell Push Press – select a weight you feel confident hitting super pretty/controlled reps. Ideally 10 unbroken or 2 sets of 5.
Dumbbell Front Rack Carry – keep those elbows high and grip on the dumbbells for full 50 ft.
—-scale to: 16 Dumbbell Front Rack Marches (L+R)=1 if you don’t have the space for the front rack carry
Dumbbell Farmer’s Carry – grocery day training. Hang on to those dumbbells for the full 50 ft.
—-scale to: 16 Dumbbell Farmer’s Carry Marches (L+R)=1 if you don’t have the space for the farmers carry
Bear Crawl these are LOW, keeping your knees low to the ground. Remember not meant for speed, so enjoy that BUUUURN.
Substitutions
Carries —-> the subs for the carries are listed above 🙂
Low Bear Crawl —–> if you have difficult being in the low bear crawl position, you may switch to this Bear Crawl position ; if you don’t have the space to complete the full bear crawl I’d like you to get into the bear crawl position and just move forward and backward for 30 seconds total.
Scoring
For simplicity here in the M30 Track we will add our dumbbell weights today (2×50 = 100)
Accessory
August Ab Challenge Day 17 (Checkmark)
4 Sets:
:30 Single Leg Glute Bridge Hold (each side)
1:30 High Plank Hold
-Rest 1:30 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
Single Leg Glute Bridge Hold
High Plank Hold
Modifications
Single Leg Glute Bridge Hold —> same as video above
High Plank Hold —> Drop to your Knees High Plank Hold from Knees
Bonus Stretching (Checkmark)
:30 Leaning Child’s Pose (each side)
1:00 Downward to Upward Dog Transitions
Demo Videos
Leaning Child’s Pose
Downward to Upward Dog Transitions