Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
3 Rounds:
10 Calf Raises
5 Downward to Upward dog transitions
15 Line Hops or Single Unders
Then 1 Round
30 Line Hops or Double Unders
10 Sit Ups
Demo Videos
Bodyweight Calf Raises
Downward to Upward Dog Transitions
Line Hops OR Single Unders
Double Unders
Sit Ups
Bodyweight Metcon
()
Metcon (Time)
Asteroids Bodyweight
50-40-30-20-10 reps for time of:
Line Hops
Sit-ups
Scoring: Time
Workout Strategy and Flow
We have the classic CrossFit “Annie” Workout Today but of course, we have changed it to be no equipment, so the double unders were changed to Line Hops.
We want to go fast, but also stay efficient. Minimize any rest you take.
In order for you to keep the stimulus of this CrossFit Benchmark Workout the TIME CAP today is 10 Minutes
Can you go sub 7 minutes?
Line Hops – STAY MOVING.
Sit Ups Be sure that your shoulders are passing the crease of your hips each time and that your hands touch the ground behind your head
Flow
50 Line Hops, 50 Sit Ups, 40 Line Hops, 40 Sit Ups, 30 Line Hops, 30 Sit Ups…20,20, 10,10
Backpack Option
50-40-30-20-10 reps for time of:
Hops over the Backpack
Backpack Sit Up
M30 Scaled
50-40-30-20-10 reps for time of:
Object Toe Taps
Quarter Sit Ups
Mayhem Moms
50-40-30-20-10 reps for time of:
Slow and Controlled Line Hops
Quarter Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning
Minimal Metcon
()
Metcon (Time)
Asteroids Minimal
aka. “Annie”
50-40-30-20-10 reps for time of:
Double-Unders
Sit-ups
Scoring: Time
Workout Strategy and Flow
We have the classic CrossFit “Annie” Workout Today.
We want to go fast, but also stay efficient. We really don’t want to trip up on double unders, so stay relaxed and mentally focused.
In order for you to keep the stimulus of this CrossFit Benchmark Workout the TIME CAP today is 10 Minutes
Can you go sub 7 minutes?
Double Unders – this is not a workout that you want to “practice” double unders on. It’s meant to be a SPRINT.
Sit Ups Be sure that your shoulders are passing the crease of your hips each time and that your hands touch the ground behind your head
Flow
50 Double Unders, 50 Sit Ups, 40 Double Unders, 40 Sit Ups, 30 Double Unders, 30 Sit Ups…20,20, 10,10
Substitutions
Double Unders ——> 2x Single Unders (100, 80, 60, 40, 20)
Mayhem Moms
50-40-30-20-10 reps for time of:
Slow and Controlled Line Hops
Quarter Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning
Accessory
August Ab Challenge Day 23 (Checkmark)
3 Sets:
1:00 Plank Hold
1:00 Hollow Hold
1:00 Bear Hover Hold
1:00 Plank Hold
-Rest 1:00 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
Plank
—scale to: Knee Plank
Hollow Hold
—scale to: Boat Hold
Bear Hover Hold – not weighted
Bonus Stretching (Checkmark)
Today we have an AMAZING 3-minute cooldown for you, designed to recover your abs & legs with some mobility and stretching!