Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
10 yd bear crawl forward
10 yd bear crawl backward
Then 2 Rounds:
5 Push Ups to Downward Dog
5 Glute Bridges
5 Up Downs
Then, 2 Rounds
50m Run
4 X-Jump (no jump) OR Alternating Dumbbell Hang Snatch
4 Synchro Burpees over line/dumbbell
Demo Videos
Hinshaw Warm up
Push Up to Downward Dog w/Explanation
Glute Bridges
Up Downs
X-Jump No Jump or Single Dumbbell Hang Snatch
Lateral Burpee over the line
Bodyweight Metcon
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Minimal Metcon
Metcon (AMRAP – Reps)
Brand and Andy Bodyweight
Partner Workout
5 Sets
AMRAP 2 minutes
Partner 1: 100m Run
Partner 2: 12 X-Jumps (no-jump)
*Both complete and switch
-then-
Max Synchro Lateral Burpees over the Line
-Rest 2 minutes between sets-
__________________
Individual Version
5 Sets
AMRAP 2 minutes
100m Run
12 X-Jumps (no-jump)
-then-
Max Lateral Burpees over the Line
-Rest 2 minutes between sets-
Scoring: Reps
Scoring
We will allow both Team and Individuals to be Rx. Be sure to comment which one you do 🙂
Backpack Option
5 Sets
AMRAP 2 minutes
Partner 1: 100m Backpack Run
Partner 2: 12 Backpack Ground to Overhead
—Both complete and switch
-then-
Max Synchro Backpack Lateral Burpees
-Rest 2 minutes between sets-
Individual Version
5 Sets
AMRAP 2 minutes
100m Backpack Run
12 Backpack Ground to Overhead
-then-
Max Backpack Lateral Burpees
-Rest 2 minutes between sets-
M30 Scaled
5 Sets
AMRAP 2 minutes
Partner 1: 30 seconds of Step Jacks
Partner 2: 12 X-Jump No Jump
–Both complete and switch
-then-
Max Synchro Elevated Up Down with Jump
-Rest 2 minutes between sets-
Individual Version
5 Sets
AMRAP 2 minutes
30 seconds of Step Jacks
12 X-Jump No Jump
-then-
Max Elevated Up Down with Jump
-Rest 2 minutes between sets-
Mayhem Moms
5 Sets
AMRAP 2 minutes
Partner 1: 30 seconds of High Knees to Lateral Shuffle
Partner 2: 12 X-Jump No Jump
–Both complete and switch
-then-
Max Synchro Modified Burpee
-Rest 2 minutes between sets-
Individual Version
5 Sets
AMRAP 2 minutes
30 seconds of High Knees to Lateral Shuffle
12 X-Jump No Jump
-then-
Max Modified Burpee
-Rest 2 minutes between sets-
Workout Strategy and Flow (No Measure)
Giving you a partner workout on a Friday. Per usual we do have an individual version for my M30 fam who works out completely alone.
Lateral Burpee over the line
X-Jump No Jump
Flow
0:00 – 2:00
Partner 1 runs 100m, while partner 2 is doing 12 X-Jumps (no-jump), then partner 2 runs 100m run while partner 1 does 12 X-Jumps (no-jump). In any time remaining complete Synchro Lateral Burpees over the Line
2:00 – 4:00 complete rest.
4:00 – 6:00 repeat for set 2
6:00 – 8:00 complete rest.
8:00 – 10:00 repeat for set 3
10:00 – 12:00 complete rest
12:00 – 14:00 repeat for set 4
14:00 – 16:00 complete rest
16:00 – 18:00 repeat for set 5
Accessory
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Metcon (AMRAP – Reps)
Brand and Andy Minimal
Partner Workout
5 Sets
AMRAP 2 minutes
Partner 1: 100m Run
Partner 2: 12 Alternating Dumbbell Hang Snatch (50/35)
*Both complete and switch
-then-
Max Synchro Lateral Burpees over the Dumbbell
-Rest 2 minutes between sets-
______________
Individual Version
5 Sets
AMRAP 2 minutes
100m Run
12 Alternating Dumbbell Hang Snatch (50/35)
-then-
Max Lateral Burpees over the Dumbbell
-Rest 2 minutes between sets-
Scoring: Reps
Scoring
We will allow both Team and Individuals to be Rx. Be sure to comment which one you do 🙂
Workout Strategy and Flow
Giving you a partner workout on a Friday. Per usual we do have an individual version for my M30 fam who works out completely alone.
Dumbbell Lateral Burpees
Single Dumbbell Hang Snatch
Flow
0:00 – 2:00
Partner 1 runs 100m, while partner 2 is doing 12 alternating dumbbell hang snatch, then partner 2 runs 100m run while partner 1 does 12 alternating dumbbell hang snatch. In any time remaining complete Synchro Lateral Burpees over the Dumbbell
2:00 – 4:00 complete rest.
4:00 – 6:00 repeat for set 2
6:00 – 8:00 complete rest.
8:00 – 10:00 repeat for set 3
10:00 – 12:00 complete rest
12:00 – 14:00 repeat for set 4
14:00 – 16:00 complete rest
16:00 – 18:00 repeat for set 5
Mayhem Moms
5 Sets
AMRAP 2 minutes
Partner 1: 30 seconds of High Knees to Lateral Shuffle
Partner 2: 12 alternating Single Dumbbell Hang Snatch
–Both complete and switch
-then-
Max Synchro Modified Burpee
-Rest 2 minutes between sets-
Individual Version
5 Sets
AMRAP 2 minutes
30 seconds of High Knees to Lateral Shuffle
12 Alternating Single Dumbbell Hang Snatch
-then-
Max Modified Burpee
-Rest 2 minutes between sets-
Practice Being Upside Down (Checkmark)
Complete 3 Sets at the level you feel most comfortable attempting
Level 1 (Beginner): 1:00 Pike Hold
Level 2 (Intermediate): 1:00 Box Handstand Hold
Level 3 (Advanced): 1:00 Handstand Hold on the Wall
– Rest as needed between sets –
Score: Note which level you did (1,2,3)
Athletes Notes
Side Note:
If you are newer here, we do something called a Wall Walk . My goal with this accessory is to help you build up the strength to be able to easily get up and down the wall. There are three levels starting with beginner and moving to advanced. I encourage you to challenge yourself.
Demo Videos
Pike Hold
Box Handstand Hold
Wall Handstand Hold
You may scale this by FIRST scaling the level, THEN if you still need to Scale Level 1 (that is okay) you will scale the time spent in that position.