Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
3 Rounds
:15 Jumping Jacks
:15 High Knees
5 Inchworms to Push Up
5 Dynamic Squat Stretches
into 2 rounds
5 Jumping Lunges (L+R=1) or 5 Single Dumbbell Power Clean (each side)
5 Push Ups OR 5 Single Dumbbell Floor Press (each side)
5 V-Ups
5 Squat to Overhead Reach or 5 Crush Grip Dumbbell Thrusters
Athletes Notes
Jumping Jacks
High Knees
Inchworm to Pushup
Dynamic Squat Stretch
Jumping Lunge or Single Dumbbell Power Cleans
Push Ups or Single Arm Dumbbell Floor Press
Squat to Overhead Reach or Crush Grip Dumbbell Thruster
Minimal: Yes, you will be warming up with 1 dumbbell for power cleans and floor press, but you will be performing the workout with 2. This is to help you get warm before throwing BOTH dumbbells at ya.
V-Ups
Bodyweight Metcon
()
Metcon (Time)
Version of “Pig Chipper” Bodyweight
For time
10 Jumping Lunges (L+R=1)
20 Push Ups
40 V-Ups
80 Squat to Overhead Reach
40 V-Ups
20 Push Ups
10 Jumping Lunges (L+R=1)
Scoring: Time
Athletes Notes
TIME CAP: 15 Minutes
Workout Strategy and Flow
—– We have a fun “Chipper” today. It is a spin off of the Pig Chipper from the 2023 CrossFit Games, but fully bodyweight version. We will go up in reps to 80 (counting by 20s) and then back down to 20.
—- Keep in mind the halfway point are the squat to overhead reaches. So we don’t want to come out too hot in the first half.
Jumping Lunge
Push Ups
V-Up – be sure to watch this video for the standard we are looking for.
Squat to Overhead Reach
Substitutions
Push Ups —–> Knee Push Ups
V-Up —–> please sub Tuck Ups or Modified Tuck Ups for these. I do not want you subbing alternating leg v-up as those are a different style of core movement.
Backpack Option
For time
10 Backpack Hang Power Cleans
20 Backpack Push Ups
40 Backpack Sit Up
80 Backpack Thruster
40 Backpack Sit Up
20 Backpack Push Ups
10 Backpack Hang Power Cleans
M30 Scaled
For time
10 Wall Assisted Step Back Lunges (L+R=1)
20 Elevated Knee Push Ups
40 Quarter Sit Ups
80 Squat to Chair
40 Quarter Sit Ups
20 Elevated Knee Push Ups
10 Wall Assisted Step Back Lunges (L+R=1)
Mayhem Moms
For time
10 Bodyweight Split Squat (all 10 on left, all 10 on right)
20 Knee Push Ups or Incline Push Ups
40 Modified L-Crunch
80 Squat to Overhead Reach
40 Modified L-Crunch
20 Knee Push Ups or Incline Push Ups
10 Bodyweight Split Squat (all 10 on left, all 10 on right)
Minimal Metcon
()
Metcon (Time)
Version of “Pig Chipper” Minimal
For time
10 Dumbbell Power Cleans (2×50/35)
20 Dumbbell Floor Press (2×50/35)
40 V-Ups
80 Crush Grip Dumbbell Thrusters (50/35)
40 V-Ups
20 Dumbbell Floor Press (2×50/35)
10 Dumbbell Power Cleans (2×50/35)
Scoring: Time
Athletes Notes
TIME CAP: 15 Minutes
Workout Strategy and Flow
—— We have a fun “Chipper” today. It is a spin off of the Pig Chipper from the 2023 CrossFit Games.
——If you have the equipment level, fitness/skill level and time and want to do the closer version to the workout, head over to M60 and log your results there.
Dumbbell Power Clean – In the first 10 EVEN though you are fresh, I would suggest doing 2 quick sets of 5. This will save your grip, which you are going to need for this one. Then in that final set of 10 see if you can hang on and go unbroken.
Dumbbell Floor Press – we changed this movement from the original Games workout from a pull to a push to make for a more well rounded week of M30 programming. I am looking for you to complete 2 sets of 10 here with a quick shake out .
V-Up – be sure to watch this video for the standard we are looking for.
Crush Grip Dumbbell Thruster – be extra sure to have a towel or chalk nearby to be ensure you are safe to get this dumbbell overhead. This is the midway point. Once you get through these, it is all downhill from there.
Substitutions
V-Up —–> please sub Tuck Ups or Modified Tuck Ups for these. I do not want you subbing alternating leg v-up as those are a different style of core movement.
Mayhem Moms
For time
10 Double Dumbbell Hang Power Clean
20 Incline Push Ups or Dumbbell Incline Bench Press
40 Modified L-Crunch
80 Crush Grip Dumbbell Thruster – squat to a chair if you need more balance/assistance. Can also ditch the dumbbell if needed and modify to Squat to Overhead Reach
40 Modified L-Crunch
20 Incline Push Ups or Dumbbell Incline Bench Press
10 Double Dumbbell Hang Power Clean
Cool Down (Checkmark)
Check this box if you completed the 4:00 Mobility and Stretch Session with us.
This is highly recommended today!!