Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
3 Rounds
10 Slow Reverse Snow Angels
5 Thread the Needles (each side)
:30 Butt Kicks
5 Bodyweight Bulgarian Split Squats with 2 second Pause (each side)
5 Pike Push Ups OR 5 Single Dumbbell Push Press (each side)
Demo Videos
Reverse Snow Angels
Thread the Needles
Butt Kicks
Bulgarian Split Squat Explanation
Pike Push Up
Single Dumbbell Push Press
Bodyweight Metcon
()
Metcon (Checkmark)
Donkey Kong Bodyweight
FOR QUALITY – 3 sets:
100ft Object Farmers Carry OR :30 Standing Marches
10 Single Object Push Press (left) or 5 Pike Push Ups
15 Bodyweight Bulgarian Split Squat (left)
15 Bodyweight Bulgarian Split Squat (right)
10 Single Object Push Press (right) or 5 Pike Push Ups
100ft Object Farmers Carry OR :30 Standing Marches
-rest 2:00 between sets-
Scoring: Checkbox
M30 Scaled
FOR QUALITY – 3 sets:
100ft Object Farmers Carry OR :30 Standing Marches
10 Single Arm Object Push Press (left) or 10 Bear Crawl Alternating Shoulder Taps (total)
15 Wall Assisted Split Squats (left)
15 Wall Assisted Split Squats (right)
10 Single Arm Object Push Press (right) or 10 Bear Crawl Alternating Shoulder Taps (total)
100ft Object Farmers Carry OR :30 Standing Marches
-rest 2:00 between sets-
Mayhem Moms
FOR QUALITY – 3 sets:
:30 Object Farmers Hold OR :30 Standing Marches
10 Pike Shoulder Taps (total) or 10 Bear Crawl Alternating Shoulder Taps (total)
15 Bodyweight Split Squat (left)
15 Bodyweight Split Squat (right)
10 Pike Shoulder Taps (total) or 10 Bear Crawl Alternating Shoulder Taps (total)
:30 Object Farmers Hold OR :30 Standing Marches
-rest 2:00 between sets-
Workout Strategy and Flow
Check out our For Quality workout of the week. 🙂
We love giving you guys 1 day per week where we do not worry about speed, but rather we focus on form, using a more difficult progression than usual on the pike push ups and really think about spending more time under tension.
PS: This is your chance to challenge yourself – DO IT!!!!
These types of workouts will allow you to get stronger and be more comfortable with the movements so you can move faster in future workouts.
Object Farmers Carry – these can be ANY two objects you have (suitcases, backpacks, textbooks, buckets, water jugs, etc.) They also don’t have to be the same two items. Focus on staying upright and not leaning towards one side or the other
—-sub with: 30 seconds of Standing Marches
Single Arm Object Push Press or Pike Push Up –
Bodyweight Bulgarian Split Squat Explanation – elevate that back foot on a box/chair/bench/stool/stair etc. You will notice that balance plays a big factor here. If you NEED to, perform these close to a wall so you can have assistance with balance.
Substitutions
Don’t have 100ft? You can do 30 seconds of Object Farmers Hold
Pike Push Ups —-> 10 Pike Shoulder Taps (total)
Bulgarian Split Squats —–> if you feel very off balance and just can’t get the hang of the elevated rear foot, we can drop that back foot to the ground and do Bodyweight Split Squats
Minimal Metcon
()
Metcon (3 Rounds for weight)
Donkey Kong Minimal
FOR QUALITY – 3 sets:
100ft Single Dumbbell Farmers Carry (left) (50/35)
10 Single Dumbbell Push Press (left) (50/35)
10 Single Dumbbell Farmers Carry Bulgarian Split Squat (left) (50/35)
10 Single Dumbbell Farmers Carry Bulgarian Split Squat (right) (50/35)
10 Single Dumbbell Push Press (right) (50/35)
100ft Single Dumbbell Farmers Carry (right) (50/35)
– rest 2:00 between sets-
Scoring: Load
Scoring
I usually look for you to use 1 dumbbell across all 3 sets.
Today I am going to challenge you, if you have access to 3 different dumbbell weights, or even just 2, try to get heavier each set (getting as close to rx as possible in set 3)
RX = ALL 3 SETS AT 50/35
Workout Strategy and Flow
Check out our For Quality workout of the week. 🙂
We love giving you guys 1 day per week where we do not worry about speed, but rather we focus on form, using heavier weights than usual and really think about spending more time under tension.
PS: This is your chance to challenge yourself – DO IT!!!!
These types of workouts will allow you to get stronger and be more comfortable with the weights/movements so you can move faster in future workouts.
Single Dumbbell Farmers Carry – focus on staying upright and not leaning towards the side you’re holding the dumbbell
Single Dumbbell Push Press – you are going to notice your weaker arm. This is your chance to work on that imbalance!
Single Dumbbell Farmers Carry Bulgarian Split Squats – elevate that back foot on a box/chair/bench/stool/stair etc. We want you to hold that dumbbell down by your side. You will notice that balance plays a big factor here. So perhaps you need to start lighter and build in weight over the 3 sets.
Substitutions
Don’t have 100ft available? Complete 30 seconds of Double Dumbbell Farmer’s Carry Marches
Bulgarian Split Squats —–> if you feel a bit off balance and just can’t get the hang of the elevated rear foot, we can drop that back foot to the ground and do Dumbbell Split Lunge – still try to hold that dumbbell down by the side (not shown in this video)
Mayhem Moms
FOR QUALITY – 3 sets:
100ft Single Dumbbell Farmers Carry (left) (50/35)
10 Single Arm Seated Dumbbell Strict Press (left) (50/35)
10 Dumbbell Split Lunge (left) (50/35) – preferably held by your side, but do what is necessary for your balance.
10 Dumbbell Split Lunge (right) (50/35)
10 Single Arm Seated Dumbbell Strict Press (right) (50/35)
100ft Single Dumbbell Farmers Carry (right) (50/35)
Rest 2:00 between sets-
Accessory
August Ab Challenge Day 22 (Time)
For Time:
100 Flutter Kicks (L+R=1)
100 Heel Taps (L+R=1)
Scoring: Time
Workout Flow
You are chipper. You cannot move on to the next movement until all reps of the previous movement are complete.
L+R=1 means that the left side and the right side will only equal 1 rep.
Demo Videos
Flutter Kicks
—-scale to: Modified Flutter Kick
Heel Taps
Complete this as your accessory today, even if you are not completing the full “August Ab Challenge”
Bonus Stretching (Checkmark)
Today we have a 4-minute cooldown for you, designed to recover your shoulders, hamstrings & hips with some mobility and stretching!