Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
5:00 Clock:
:15 Butt Kicks
:15 High Knees
3 Elbow to Floor Lunge Stretches (each side)
3 Box Step Ups (each side)
6 Bodyweight Walking Lunges
6 Alternating Leg V-Ups
*Minimal – at 3:00 mark, add your Single Dumbbell to the Box Step Ups and Lunges
Demo Videos
Butt Kicks
High Knees
Elbow to Floor Stretch
Box Step Up
Bodyweight Walking Lunge
Alternating Leg V-Up
Bodyweight Metcon
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Metcon (AMRAP – Rounds and Reps)
The Goonies Bodyweight
AMRAP 16 Minutes
16 Box Step Ups (24″/20″)
32 Alternating Leg V-Ups
16 Bodyweight Walking Lunges
Scoring: Rounds + Reps
Workout Strategy and Flow
MONDAY – It’s go time, yall. Start your week off right with a sweaty one.
AMRAP = As many rounds/reps as possible in time allotted. Today that time is 16 minutes.
Box Step Up
Alternating Leg V-Up
Bodyweight Walking Lunge
Keep in mind that the walking lunges + box step ups will begin to fatigue one another. Move at a steady and controlled pace for the first 14 minutes and in the last 2 minutes, pick up the pace and try to really dig deep in that final round. YOU GOT THIS.
Backpack Option
AMRAP 16 Minutes
16 Backpack Chair Step Ups (24/20)
32 Alternating Leg V-Up (no backpack)
16 Backpack Front Rack Lunges
M30 Scaled
AMRAP 16 Minutes
16 Step Up to Surface
32 Seated Toe Taps
16 Wall Assisted Step Back Lunges
Mayhem Moms
AMRAP 16 Minutes
16 Box Step Up , lower the box or complete these on a step with a wall as assistance if needed for extra balance.
32 Modified Alternating Leg V Ups
16 Bodyweight Split Squat (8 on 1 side then 8 on the other)
Minimal Metcon
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Metcon (AMRAP – Rounds and Reps)
The Goonies Minimal
AMRAP 16 Minutes
16 Single Dumbbell Box Step Ups (50/35) (24″/20″)
32 Alternating Leg V-Ups
16 Single Dumbbell Walking Lunge (50/35)
Scoring: Rounds + Reps
Workout Strategy and Flow
MONDAY – It’s go time, yall. Start your week off right with a sweaty one.
AMRAP = As many rounds/reps as possible in time allotted. Today that time is 16 minutes.
Single Dumbbell Box Step Up – you may hold the dumbbell any way you want.
Alternating Leg V-Up
Single Dumbbell Walking Lunge – you may hold the dumbbell any way you want.
Keep in mind that the walking lunges + box step ups will begin to fatigue one another. Move at a steady and controlled pace for the first 14 minutes and in the last 2 minutes, pick up the pace and try to really dig deep in that final round. YOU GOT THIS.
Mayhem Moms
AMRAP 16 Minutes
16 Bodyweight Box Step Up , lower the box or complete these on a step with a wall as assistance if needed for extra balance.
32 Modified Alternating Leg V Ups
16 Dumbbell Split Lunge (8 on 1 side then 8 on the other)
Accessory
August Ab Challenge Day 24 (3 Rounds for weight)
3 Sets:
Minute 1: Max Supermans
Minute 2: Max Hollow Rocks
Minute 3: Rest
Scoring: Reps
Workout Flow
This is a Fight Gone Bad Style….meaning you will perform max repetitions of that movement in that minute listed. You will not rest until the 3rd minute of each set.
If you take a break during the movements, try to make it QUICK.
Demo Videos
Supermans
—Scale to alternating Birddogs
Hollow Rocks
—–Check out the scale progressions of Hollow Rocks for potential modification options
Complete this as your accessory today, even if you are not completing the full “August Ab Challenge”