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:
10 Reverse Snow Angels
3 Inchworm
3 Box Step Ups (each side)
Then,
1 Round at workout pace:
5 Towel Rows or Crush Grip Dumbbell Bent Over Rows
50m Run
5 Box Jumps
50m Run
Demo Videos
Hinshaw Warm up
Reverse Snow Angels
Inchworm to Pushup
Box Step Up
Towel Rows or Crush Grip Dumbbell Bent Over Row
Box Jump
Bodyweight Metcon
()
Metcon (Time)
Galaga Bodyweight
4 Rounds for Time:
15 Towel Rows or Banded Bent Over Rows or 8 Strict Pull Ups
200m Run
15 Box Jump Overs (24/20)
200m Run
Scoring: Time
Workout Strategy and Flow
Oh yeah, this one is gonna be S W E A T Y!!! Let’s GOOOO.
4 Rounds for Time, meaning there is no built in rest. You should be aiming to stay moving here to try and get the fastest time YOU can 🙂
Keep in mind one round has two 200m runs.
Towel Rows or Banded Bent Over Row or Strict Pull Up : I’d love to see you go unbroken here each round.
Runs: not to scare you, but to put things in perspective, we have 1 mile of running today. So it’s important that you pace yourself to be able to handle that PLUS all the other work we have built in here.
Box Jump Over : remember you don’t have to stand up all the way, just get two feet on top of the box and get over! Stay steady here.
Substitutions
Run —-> I always say it, but here is my friendly reminder that if you came to this section to sub running because you are “bad” at it…DON’T SUB RUNNING. Instead, complete 1 minute of running for every 200m run. The best way to get more comfortable running is to actually run. 😉 I love you all.
OR
If you are injured / don’t have anywhere to run…complete 1 minute of High Knees OR High Knees to Lateral Shuffle OR Skater Side Jumps for every 200m
Box Jump Overs —–> Box Step Overs OR Tuck Jumps OR Modified Tuck Jumps
Backpack Option
15 Backpack Bent Over Row
200m Backpack Run
15 Backpack Chair Step Ups (24/20)
200m Backpack Run
M30 Scaled
15 Towel Rows or Banded Bent Over Row
1:00 Step Jacks
15 Step Up to Surface
1:00 Step Jacks
Mayhem Moms
15 Towel Rows or Banded Bent Over Row
1:00 Controlled High Knees to Lateral Shuffle
15 Modified Tuck Jumps
1:00 Controlled High Knees to Lateral Shuffle
Minimal Metcon
()
Metcon (Time)
Galaga Minimal
4 Rounds for Time:
15 Crush Grip Bent Over Rows (50/35)
200m Run
15 Box Jump Overs (24/20)
200m Run
Scoring: Time
Workout Strategy and Flow
Oh yeah, this one is gonna be S W E A T Y!!! Let’s GOOOO.
4 Rounds for Time, meaning there is no built in rest. You should be aiming to stay moving here to try and get the fastest time YOU can 🙂
Keep in mind one round has two 200m runs.
Crush Grip Dumbbell Bent Over Row : I’d love to see you go unbroken here each round, so select a weight you can do that. Your weight is TOO heavy for this workout if you have to set the dumbbell down more than 1 time each round.
Runs: not to scare you, but to put things in perspective, we have 1 mile of running today. So it’s important that you pace yourself to be able to handle that PLUS all the other work we have built in here.
Box Jump Over : remember you don’t have to stand up all the way, just get two feet on top of the box and get over! Stay steady here.
Substitutions
Run —-> I always say it, but here is my friendly reminder that if you came to this section to sub running because you are “bad” at it…DON’T SUB RUNNING. Instead, complete 1 minute of running for every 200m run. The best way to get more comfortable running is to actually run. 😉 I love you all.
OR
If you are injured / don’t have anywhere to run…complete 1 minute of High Knees OR High Knees to Lateral Shuffle OR Skater Side Jumps for every 200m
Box Jump Overs —–> Box Step Overs OR Tuck Jumps OR Modified Tuck Jumps
Mayhem Moms
15 Towel Rows or Banded Bent Over Row
1:00 Controlled High Knees to Lateral Shuffle
15 Modified Tuck Jumps
1:00 Controlled High Knees to Lateral Shuffle
Accessory
Crush Grip Curls (3 Rounds for weight)
3 sets
15 Crush Grip Dumbbell Bicep Curls
-Rest 1:00 between sets-
Scoring: Load
Demo Video
Crush Grip Dumbbell Bicep Curls
Bodyweight Option:
3 Sets of:
15 Towel Bicep Curls
-rest 1:00 between sets-
Bonus Stretching (Checkmark)
1:00 Frog Stretch
1:00 Downward to Upward Dog Transitions
Demo Videos
Frog Stretch
Downward to Upward Dog Transitions