Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
5:00 Clock
30 Line Hops or Single Unders
5 Dynamic Squat Stretches
5 Jumping Air Squats
5 Towel Rows OR 5 Single Arm Dumbbell Rows (each side)
*Minimal at 3:00 mark, change the 5 Jumping Air Squats to 5 Dumbbell Goblet Squats
Demo Videos
Line Hops or Single Unders
Dynamic Squat Stretch
Towel Rows or Single Arm Dumbbell Row
Jumping Air Squats OR Dumbbell Goblet Squat
Bodyweight Metcon
()
Metcon (Time)
Mikey, Data, Mouth, and Chunk Bodyweight
5 Sets
10 Towel Rows or Banded Bent Over Rows or 5 Strict Pull Ups
20 Air Squats
30 Line Hops
-rest 1 minute between sets-
Scoring: Time
Workout Strategy and Flow
This is intended to be a “sprint, rest, sprint, rest…..” style workout.
Aim for consistency! Think about trying to get the same time on all sets or even getting slightly faster if possible.
Towel Rows
Banded Bent Over Row
Air Squats
Line Hops
Backpack Option
5 Sets
10 Backpack Bent Over Row
20 Backpack Back Squat
30 Hops over the Backpack
-Rest 1 minute between sets-
M30 Scaled
5 Sets
10 Towel Rows or Banded Bent Over Row
20 Squat to Chair
30 Object Toe Taps
-Rest 1 minute between sets-
Mayhem Moms
5 Sets
10 Towel Rows or Banded Bent Over Row
20 Air Squats
30 Slow and Controlled Line Hops
-Rest 1 minute between sets-
Minimal Metcon
()
Metcon (Time)
Mikey, Data, Mouth, and Chunk Minimal
5 Sets
10 Dumbbell Bent Over Rows (2×50/35)
20 Dumbbell Goblet Squats (50/35)
30 Crossover Single Unders (OR 50 Double Unders)
-Rest 1 minute between sets-
Scoring: Time
Workout Strategy and Flow
This is intended to be a “sprint, rest, sprint, rest…..” style workout
Aim for consistency! Think about trying to get the same time on all sets or even getting slightly faster if possible.
Double Dumbbell Bent Over Row
Dumbbell Goblet Squat
Crossover Single Under or Double Unders
Substitutions
CrossOver Single Unders / Double Unders —-> Single Unders
Mayhem Moms
5 Sets
10 Double Dumbbell Bent Over Row
20 Dumbbell Goblet Squat – can squat to chair for added balance
30-50 Slow and Controlled Line Hops (choose 1 # and stick with it)
-Rest 1 minute between sets-
Cool Down (Checkmark)
:30 Couch Stretch (each side)
:30 Pigeon Stretch (each side)
1:00 Child’s Pose
Scoring: Checkbox
Demo Videos
Couch Stretch
Pigeon Stretch
Child’s Pose