Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
Warm Up
3:00 Clock
3 Push Ups to Downward Dog with a 2 second pause in Downward Dog
3 Samson Lunge Stretch (each side)
3 Up Downs
immediately into 2:00 Clock
4 Burpees to a Target OR Alternating Single Dumbbell Devil Press
4 Overhead Bodyweight OR Dumbbell Walking Lunge Steps (each arm)
4 Alternating Leg V-Ups
Athlete Notes
Set a 5 Minute Clock :
Complete 3 minutes of as many rounds as possible (not for time but for quality), getting you to feel warmed up and stretched out!
Push Up to Downward Dog w/Explanation
Samson Lunge Stretch
Up Downs
Then in the final 2 minutes, complete as many rounds as possible (Again, not for time but for quality). Feeling good with the weight you selected if doing Minimal.
Burpee to Target or Single Dumbbell Devil Press
Bodyweight Walking Lunge Arms Extended Overhead OR Single Dumbbell Overhead Walking Lunge
Alternating Leg V-Up
Bodyweight Metcon
()
Metcon (5 Rounds for reps)
Pac-Man Bodyweight
EMOM 15 Minutes
Minute 1: 40 seconds of Burpees to Target
Minute 2: 40 seconds of Bodyweight Walking Lunge with arms extended overhead
Minute 3: 40 seconds of Alternating Leg V-ups
Scoring: Reps
Scoring
Alright team – have a whiteboard, phone notes, piece of paper nearby so you can record your reps in the 20 second rest!!
We are scoring ALL 15 Sets today.
Meaning set 1 score = set 1 of burpees to target; set 2 = set 1 of lunges, set 3 = set 1 of alt. v-ups; set 4 = set 2 of burpees to target. and so on.
If you don’t care about scoring today, that’s okay just MOVE and you can mark your score as 0 and comment that you didn’t count. 🙂
Workout Strategy and Flow
If you have been around M30 for a while, you will notice that we typically get a full minute of rest in an EMOM. Well, today is a bit different. The only built in rest you are getting is the 20 seconds in each minute that will be used to catch your breath and transition
This means that today will be a sweaty and challenging workout.
The goal is to keep moving for the entire 40 seconds. Yes, I want you to get as many reps as possible, but I would rather you go a tiny bit slower and stay consistent across all 5 rounds, than to go ALL out in the first round and realize you can’t hold that pace.
Burpee to Target – this target can be anything that is above arms reach and forces you to jump. Think of a door way, tree branch, “spot” on your wall, or of course if you have access a pull up bar.
Bodyweight Walking Lunge Arms Extended Overhead – this might seem odd at first, but when completing this, think about how you would have your arms held if you were holding onto weight. Keep them long, extended and elbows close to the ears.
Alternating Leg V-Up
Backpack Option
EMOM 15 Minutes
Minute 1: 40 seconds of Backpack Devil Press
Minute 2: 40 seconds of Backpack Overhead Lunge
Minute 3: 40 seconds of Alternating Leg V-ups (no backpack)
M30 Scaled
EMOM 15 Minutes
Minute 1: 40 seconds of Elevated Up Down with Jump
Minute 2: 40 seconds of Wall Assisted Step Back Lunges
Minute 3: 40 seconds of Seated Toe Taps
Mayhem Moms
EMOM 15 Minutes
Minute 1: 40 seconds of Modified Burpee
Minute 2: 40 seconds of Bodyweight Walking Lunge Arms Extended Overhead or if you need added balance you can complete 20 seconds of Bodyweight Split Squat on left, 20 seconds of Bodyweight Split Squat on right.
Minute 3: 40 seconds of Modified Alternating Leg V Ups
Minimal Metcon
()
Metcon (5 Rounds for reps)
Pac-Man Minimal
EMOM 15 Minutes
Minute 1: 40 seconds of Single Dumbbell Devil Press (50/35)
Minute 2: 40 seconds of Single Dumbbell Overhead Walking Lunge (switch arms half way) (50/35)
Minute 3: 40 seconds of Alternating Leg V-ups
Scoring: Reps
Scoring
Alright team – have a whiteboard, phone notes, piece of paper nearby so you can record your reps in the 20 second rest!!
We are scoring ALL 15 Sets today.
Meaning set 1 score = set 1 of single dumbbell devil press ; set 2 = set 1 of overhead lunges, set 3 = set 1 of alt. v-ups; set 4 = set 2 of single dumbbell devil press. and so on.
If you don’t care about scoring today, that’s okay just MOVE and you can mark your score as 0 and comment that you didn’t count. 🙂
Workout Strategy and Flow
If you have been around M30 for a while, you will notice that we typically get a full minute of rest in an EMOM. Well, today is a bit different. The only built in rest you are getting is the 20 seconds in each minute that will be used to catch your breath and transition
This means that today will be a sweaty and challenging workout.
The goal is to keep moving for the entire 40 seconds. Yes, I want you to get as many reps as possible, but I would rather you go a tiny bit slower and stay consistent across all 5 rounds, than to go ALL out in the first round and realize you can’t hold that pace.
Single Dumbbell Devil Press – choose your weight wisely folks!! You SHOULD be able to move the entire 40 seconds with that weight (without resting on the ground). This means every time you go down into that burpee you pop right up ready to snatch that weight.
Single Dumbbell Overhead Walking Lunge – same idea here. You should be able to move quickly with the weight on EACH arm. (even your weak arm). 20 seconds of constant movement on one arm, then immediately switching to 20 seconds of constant movement on the other arm…NO rest between
Alternating Leg V-Up
Mayhem Moms
EMOM 15 Minutes
Minute 1: 40 seconds of Modified Single Arm Dumbbell Devil Press
Minute 2: 40 seconds of 20 seconds of Dumbbell Split Lunge (on each side)
Minute 3: 40 seconds of Modified Alternating Leg V Ups
Cool Down (Checkmark)
Check this box if you completed the 2:00 Mobility and Stretch Session with us.
This is highly recommended today!!