Crossfit Lillington – Mayhem Affiliate – At Home
Skill Warm Up (Checkmark)
3 Rounds
10 Big Arm Circles (forward AND backward)
10 Scap Push Ups
5 Bodyweight Step Back Lunge (each leg)
5 Sit Ups
1 Bodyweight OR Dumbbell Turkish Get Up (each side)
5 Towel Bicep Curls Crush Grip Dumbbell Bicep Curls (no tempo)
Demo Videos
Big Arm Circles w/Explanation
Scap Only Push Up
These warm up components are going to warm up each of the steps of the turkish get up, the lunge + sit up. Then you will complete either a bodyweight or a dumbbell full turkish get up. If you have never done one before, I advise you start with the bodyweight version.
Step Back Lunge Explanation
Sit Ups
Bodyweight Turkish Get Up or Dumbbell Turkish Get Up
Towel Bicep Curls or Crush Grip Dumbbell Bicep Curl – complete these with NO tempo in the warm up.
Bodyweight Metcon
()
Metcon (Checkmark)
“Goonies Never Say Die” Bodyweight
3 Sets: FOR QUALITY
3 Bodyweight Turkish Get Ups (each side)
10 Tempo Towel Bicep Curls OR Banded Bicep Curls
30 second Side Plank Hold (each side)
-Rest 1:30 between sets-
Tempo = (3 seconds down, 1 second pause, 3 seconds up, 1 second pause)
Scoring: Checkbox
Workout Strategy and Flow
Bringing you our for quality workout of the week! Time to get stronger.
Bodyweight Turkish Get Up – This should be at a controlled pace, and it will help if you think about holding a glass of water on your palm and not spilling the water while you move through this particular movement! Benefits of the Turkish Get Up:
—-Unilateral movements where we can correct muscle imbalances
—–Building shoulders strength
—-Working on shoulder stability
—-Strengthening your core
Towel Bicep Curls OR Banded Bicep Curls – BUT we are slowing these down today and focusing on Tempo = Hold the towel/band at the top of position, then perform 3 seconds down, 1 second pause, 3 seconds up, 1 second pause for ONE rep. You will do 10 of these.
Side Plank
Substitutions
Bicep Curls —-> if you don’t have a towel or band available, select any household object that allows resistance and train with the tempo.
M30 Scaled
For Quality
3 Sets:
5 Rolling Get Ups (left)
5 Rolling Get Ups (right)
10 Tempo Towel Bicep Curls OR Banded Bicep Curls
30 second Knee Side Planks
-Rest 1:30 between sets-
Mayhem Moms
3 sets:
3 Single Leg Glute Bridge (left)
3 Knee Side Plank + Leg Lift (left)
3 Single Leg Glute Bridge (right)
3 Knee Side Plank + Leg Lift (right)
10 Tempo Towel Bicep Curls OR Banded Bicep Curls
30 second Side Plank Hold (each side)
-Rest 1:30 betweens sets-
Minimal Metcon
()
Metcon (3 Rounds for weight)
“Goonies Never Say Die” Minimal
3 Sets: FOR QUALITY
3 Dumbbell Turkish Get Ups (each side)
10 Tempo Crush Grip Dumbbell Bicep Curls
30 second Side Plank Hold (each side)
-Rest 1:30 between sets-
Tempo = (3 seconds down, 1 second pause, 3 seconds up, 1 second pause)
Scoring: Load
Workout Strategy and Flow
Bringing you our for quality workout of the week! Time to get stronger!
Dumbbell Turkish Get Up Turkish Get Ups are a great skill and strength movement that I want you to master. This should be at a controlled pace! If you are having to speed through this movement because the weight feels like it is going to make you fall, you likely have too heavy of a weight
Benefits of the Turkish Get Up:
—-Unilateral movements where we can correct muscle imbalances
—–Building shoulders strength
—-Working on shoulder stability
—-Strengthening your core
Crush Grip Dumbbell Bicep Curl – BUT we are slowing these down today and focusing on Tempo = Hold the Dumbbell at the top of the bicep curl position, then perform 3 seconds down, 1 second pause, 3 seconds up, 1 second pause for ONE rep. You will do 10 of these. It is going to be important you choose an appropriate weight for these!
Side Plank
Substitutions
Turkish Get Up —-> complete as Bodyweight Turkish Get Up to get the hang of the movement or see the breakdown options below for Mayhem Moms
Mayhem Moms
3 sets:
3 Single Leg Glute Bridge (left)
3 Knee Side Plank + Leg Lift (left)
3 Single Leg Glute Bridge (right)
3 Knee Side Plank + Leg Lift (right)
10 Tempo Crush Grip Dumbbell Bicep Curl
30 second Side Plank Hold (each side)
-Rest 1:30 betweens sets-
Accessory
Name (3 Rounds for weight)
Cool Down (Checkmark)
Check this box if you completed the 4:00 Mobility and Stretch Session with us.
This is highly recommended today!!