Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
4:00 Clock:
:30 High Knees
5 Dynamic Squat Stretches
5 Air Squats
5 Push Ups to Downward Dog Pose
5 Jumping Lunges (L+R=1) or 5 Single Dumbbell Power Cleans (each side)
Demo Videos
High Knees
Dynamic Squat Stretch
Air Squats
Push up to downward dog
Jumping Lunge or Single Dumbbell Power Cleans
Bodyweight Metcon
()
Metcon (AMRAP – Rounds and Reps)
Mario Bros. Bodyweight
“The Chief”
5 Sets:
AMRAP 3 Minutes:
3 Jumping Lunges (L+R=1)
6 Push Ups
9 Air Squats
-Rest 1 minute between sets-
Scoring: Rounds + Reps
Workout Strategy and Flow
I am PUMPED for this one (and your arms will literally be pumped up after this haha).
This is a no equipment version of a CrossFit Workout we call “The Chief”.
Make all your reps look pretty!!!!!! Just because we are going fast, doesn’t mean we cut our range of motion short.
Jumping Lunge – Left leg + Right Leg = 1 rep. We have 3 total each round. I would love for you to challenge yourself to go unbroken each round. If that isn’t possible today, that is okay!
Push Ups – BE SMART. I want you to shake those arms out and approach these push ups with caution. You don’t want to blow up on set 1 and be completing singles for the next 4 sets. Perhaps complete sets of 2 or 3 with 1-2 seconds rest between sets. Don’t be afraid to use one of our push up progressions found below to ensure you can keep moving on this movement .
Air Squats – we squat alot here in M30 and I feel confident that you all can go 9 unbroken here each round. If you need to pause for a second, shake it out and get back to it.
Flow
0:00 – 3:00 Set 1 of As Many Rounds and Reps of 3 Jumping Lunges (L+R=1) , 6 Push Ups, 9 Air Squats
3:00 – 4:00 Complete Rest
4:00 – 7:00 Set 2 of As Many Rounds and Reps of 3 Jumping Lunges (L+R=1), 6 Push Ups, 9 Air Squats
7:00 – 8:00 Complete Rest
8:00 – 11:00 Set 3 of As Many Rounds and Reps of 3 Jumping Lunges (L+R=1), 6 Push Ups, 9 Air Squats
11:00 – 12:00 Complete Rest
12:00 – 15:00 Set 4 of As Many Rounds and Reps of 3 Jumping Lunges (L+R=1), 6 Push Ups, 9 Air Squats
15:00 – 16:00 Complete Rest
16:00 – 19:00 Set 5 of As Many Rounds and Reps of 3 Jumping Lunges (L+R=1), 6 Push Ups, 9 Air Squats
and we are DONE.
Substitutions
Push Ups —-> Hand Release Push Ups or Knee Push Ups or Incline Push Ups or Elevated Knee Push Ups
Backpack Option
5 Sets:
AMRAP 3 Minutes:
3 Backpack Hang Power Cleans
6 Backpack Push Ups
9 Backpack Back Squat
-Rest 1 minute between sets-
M30 Scaled
5 Sets:
AMRAP 3 Minutes:
3 Wall Assisted Split Squats (each side)
6 Elevated Knee Push Ups
9 Squat to Chair
-Rest 1 minute between sets-
Mayhem Moms
5 Sets:
AMRAP 3 Minutes:
3 Bodyweight Split Squat (each side)
6 Incline Push Ups
9 Air Squats
-Rest 1 minute between sets-
Minimal Metcon
()
Metcon (AMRAP – Rounds and Reps)
Mario Bros. Minimal
“The Chief”
5 Sets:
AMRAP 3 Minutes:
3 Dumbbell Power Cleans (2×50/35)
6 Push Ups
9 Air Squats
-Rest 1 minute between sets-
Scoring: Rounds + Reps
Workout Strategy and Flow
I am PUMPED for this one (and your arms will literally be pumped up after this haha).
This is a dumbbell version of a CrossFit Workout we call “The Chief”, if you have access to a barbell you may do that, but please log it as scaled here OR hop over to our M60 Track to log your score as RX there.
Make all your reps look pretty!!!!!! Just because we are going fast, doesn’t mean we cut our range of motion short.
Dumbbell Power Clean – I don’t usually tell you want to do, but today I am going to be a little bossy. 😉 I need you to select a weight where you can go unbroken on these dumbbell power cleans each time. Now keep in mind this is a longer workout today (20 total minutes) and you’ll be completing a TON of these dumbbell power cleans. So if you struggle to string together reps, perhaps today we use a slightly lighter weight that normal. Trust me you will still have a massive forearm pump.
Push Ups – BE SMART. We are going unbroken on the dumbbells, but I want you to shake those arms out and approach these push ups with caution. You don’t want to blow up on set 1 and be completing singles for the next 4 sets. Perhaps complete sets of 2 or 3 with 1-2 seconds rest between sets. Don’t be afraid to use one of our push up progressions found below to ensure you can keep moving on this movement .
Air Squats – we squat alot here in M30 and I feel confident that you all can go 9 unbroken here each round. If you need to pause for a second, shake it out and get back to it.
Flow
0:00 – 3:00 Set 1 of As Many Rounds and Reps of 3 Dumbbell Power Cleans, 6 Push Ups, 9 Air Squats
3:00 – 4:00 Complete Rest
4:00 – 7:00 Set 2 of As Many Rounds and Reps of 3 Dumbbell Power Cleans, 6 Push Ups, 9 Air Squats
7:00 – 8:00 Complete Rest
8:00 – 11:00 Set 3 of As Many Rounds and Reps of 3 Dumbbell Power Cleans, 6 Push Ups, 9 Air Squats
11:00 – 12:00 Complete Rest
12:00 – 15:00 Set 4 of As Many Rounds and Reps of 3 Dumbbell Power Cleans, 6 Push Ups, 9 Air Squats
15:00 – 16:00 Complete Rest
16:00 – 19:00 Set 5 of As Many Rounds and Reps of 3 Dumbbell Power Cleans, 6 Push Ups, 9 Air Squats
and we are DONE.
Substitutions
Push Ups —-> Hand Release Push Ups or Knee Push Ups or Incline Push Ups or Elevated Knee Push Ups
Mayhem Moms
5 Sets:
AMRAP 3 Minutes:
3 Double Dumbbell Hang Power Clean
6 Incline Push Ups
9 Air Squats
-Rest 1 minute between sets-
Mandatory Cool Down 😉 (Checkmark)
:30 Chest Stretch (each side)
:30 Couch Stretch (each side)
:30 Pigeon Stretch (each side)
1:00 Pancake Stretch
Scoring: Checkbox
Demo Videos
Chest Stretch
Couch Stretch
Pigeon Stretch
Pancake Stretch