Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
5:00 Clock
20 Line Hops or Single Unders
:15 Tricep Stretch (each arm)
10 Scap Only Push Ups
5 Reverse Snow Angels
1 Pike Push Up or Crush Grip Dumbbell Z-Press
Athletes Notes
Line Hops or Single Unders
Tricep Stretch
Scap Only Push Up
Reverse Snow Angels
Pike Push Up or Crush Grip Seated Dumbbell Z-Press
Bodyweight Metcon
()
Metcon (Checkmark)
Alliant Energy Center Bodyweight
4 Sets For Quality
10 Pike Shoulder Taps (L+R=1) or 5 Pike Push Ups
25 SLOW Reverse Snow Angels
50 Forward and Backward Line Hops
-rest 1:30 between sets-
Scoring: Checkbox
Athletes Notes
Workout Strategy and Flow
Yesterday was about speed, and how fast you can go. Today we are NOT scoring for time and instead we are focusing on quality of movement.
Reverse Snow Angels : These should be nice and slow, you’ll start to feel those shoulders get realllll warm.
Pike Shoulder Taps OR Pike Push Up – Working on our shoulder strength. Make sure these are controlled
Forward and Backward Line Hops . This variation will be a good mental challenge to change up too.
Substitutions
Pike Shoulders Taps —–> Plank Shoulder Taps or Bear Crawl Alternating Shoulder Taps
Backpack Options
4 Sets For Quality
10 Crush Grip Object /Backpack Strict Press
25 SLOW Reverse Snow Angels (no backpack)
50 Hops OVER the Backpack
-rest 1:30 between sets-
M30 Scaled
4 Sets For Quality
10 Crush Grip Object /Backpack Strict Press or Bear Crawl Alternating Shoulder Taps
25 SLOW Reverse Snow Angels
50 Object Toe Taps
-rest 1:30 between sets-
Mayhem Moms
4 Sets For Quality
10 Pike Shoulder Taps or Plank Shoulder Taps or Bear Crawl Alternating Shoulder Taps (L+R=1)
25 SLOW Shoulder Swimmers (these are a standing version of reverse snow angels)
50 Slow and Controlled Line Hops
-rest 1:30 between sets-
Minimal Metcon
()
Metcon (4 Rounds for weight)
Alliant Energy Center Minimal
4 Sets For Quality
10 Dumbbell Crush Grip Seated Z-Press (50/35)
25 SLOW Reverse Snow Angels
50 Single Unders
-rest 1:30 between sets-
Scoring: Load
Athletes Notes
Scoring
Giving you 4 scoring boxes today. If you have the ability to increase weight across all sets and try to build to the heavy / as close to RX. Let’s aim for that.
RX = All 4 sets at 50/35
Workout Strategy and Flow
Yesterday was about speed, and how fast you can go. Today we are NOT scoring for time and instead we are focusing on quality of movement.
Beware: Shoulders are going to be SMOKED after this one.
Crush Grip Seated Dumbbell Z-Press
Reverse Snow Angels : These should be nice and slow, you’ll start to feel those shoulders get realllll warm.
Single Unders – yes, completing single unders even if you can do double unders. I want you to focus on fully controlling your breathing during these 50 single unders. Remember this is for quality, not for time. So make it a challenge to see if you can complete 50 and not be winded afterwards.
Mayhem Moms
4 Sets For Quality
10 Crush Grip Seated Dumbbell Z-Press
25 SLOW Shoulder Swimmers (these are a standing version of reverse snow angels)
50 Slow and Controlled Line Hops
-rest 1:30 between sets-
Cool Down (Checkmark)
:30 Leaning Tricep Stretch (each side)
:30 Leaning Child’s Pose
1:00 Alternating Calf Stretch
Scoring: Checkbox
Athletes Notes
Leaning Tricep Stretch
Leaning Child’s Pose
Alternating Calf Stretch