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 3 Rounds
10 Arm Circles (Forward and Backward)
3 Elbow to Floor Lunge Stretch (each side)
Then 1 Round (at workout pace)
100m Run
6 X-Jumps or Dumbbell Swings
6 Towel Rows or Crush Grip Dumbbell Bent Over Rows
Athletes Notes
Hinshaw Warm up
Elbow to Floor Stretch with Rotation
Big Arm Circles w/Explanation
X-Jumps or Dumbbell Swings
Towel Rows or Crush Grip Dumbbell Bent Over Row
Bodyweight Metcon
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Metcon (Time)
Version of “Helen” Bodyweight
3 Rounds for Time:
400m Run
21 X-Jumps
12 Towel Rows or Banded Bent Over Rows or Kipping Pull Ups
Scoring: Time
Athletes Notes
Time Cap:
Since this is a specific CrossFit Benchmark workout, I want to us to stay as true to it as we can, despite our slight modification in movements. With that being said, we are giving a 15 Minute time cap today to ensure we are moving as fast as we are intended to move.
Workout Strategy and Flow
Today, you should feel FAST. We are completing a CrossFit Benchmark Workout known as “Helen”. Of course this is a slightly varied version of it, as it is the completely bodyweight.
Run
X-Jumps – remember these are a hinging movement, NOT a squatting movement.
Towel Rows or Banded Bent Over Row or Kipping Pull Up
We want to push for unbroken sets on the x-jumps and rows.
In order to do so, we are looking at pacing the runs to ensure we can accomplish these numbers in big, consistent chunks across all three rounds.
I would rather you go slightly slower on the runs, so you CAN go unbroken on the other movements.
Substitutions
Run —-> 2 minutes of running, no matter the distance OR 2 minutes of either High Knees or Skater Side Jumps
Backpack Options
3 Rounds for Time:
400m Backpack Run
21 Backpack Russian Swings
12 Backpack Bent Over Row
M30 Scaled
3 Rounds for Time:
2 minutes of Step Jacks
21 X-Jump No Jump or Object Alternating Hang Snatch
12 Towel Rows
Mayhem Moms
3 Rounds for Time:
2 minutes of Controlled High Knees to Jumping Jacks
21 X-Jump No Jump
12 Towel Rows or Banded Bent Over Row
Minimal Metcon
()
Metcon (Time)
Version of “Helen” Minimal
3 Rounds for Time:
400m Run
21 Dumbbell Swings OR 21 Alternating Hang Dumbbell Snatches (50/35)
12 Crush Grip Dumbbell Bent Over Rows (50/35) or Kipping Pull Ups
Scoring: Time
Athletes Notes
Time Cap:
Since this is a specific CrossFit Benchmark workout, I want to us to stay as true to it as we can, despite our slight modification in movements. With that being said, we are giving a 15 Minute time cap today to ensure we are moving as fast as we are intended to move.
Workout Strategy and Flow
Today, you should feel FAST. We are completing a CrossFit Benchmark Workout known as “Helen”. Of course this is a slightly varied version of it, as it is the completely bodyweight.
Run – we have 1200m total today. Keep that in mind
Dumbbell Swings – there are overhead similar to American Kettlebell Swings. Yes, if you have a Kettlebell, you may also complete using that for RX, we just don’t require kettlebells in the equipment for M30 which is why that is not programmed.
——-if the dumbbell swings feel odd or unsafe to you, you may complete as Alternating Single Dumbbell Hang Snatch
Crush Grip Dumbbell Bent Over Row OR Kipping Pull Up
We want to push for unbroken sets on the swings and rows/pull ups.
In order to do so, we are looking at pacing the runs to ensure we can accomplish these numbers in big, consistent chunks across all three rounds.
I would rather you go slightly slower on the runs, so you CAN go unbroken on the other movements.
Substitutions
Run —-> 2 minutes of running, no matter the distance OR 2 minutes of either High Knees or Skater Side Jumps
Mayhem Moms
3 Rounds for Time:
2 minutes of Controlled High Knees to Jumping Jacks
21 Dumbbell Swings or Single Dumbbell Hang Snatch
12 Crush Grip Dumbbell Bent Over Row
Accessory
Plank Pull Throughs (3 Rounds for weight)
3 Sets:
12 Dumbbell Plank Pull Throughs
-Rest 1:00 between sets-
Scoring: Load
Athletes Notes
These are meant to be 12 reps TOTAL.
Dumbbell Plank Pull Through
—-scale to Dumbbell Plank Pull Through on Knees
—–scale to Bodyweight High Plank Reach Through
Bonus Stretching (Checkmark)
1:00 Frog Stretch
1:00 Pancake Stretch
1:00 Scorpion Stretch
Athletes Notes
Frog Stretch
Pancake Stretch
Scorpion Stretch