Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
6:00 Running Clock
First 4:00:
10 Calf Raises with 1 second pause at top
:15 Butt Kicks
:15 High Knees
10 Cossack Squats
10 Bodyweight Walking Lunge Arms Extended Overhead
Last 2:00:
50m Run
3 Jumping Air Squats or Dumbbell Front Squats
3 Bodyweight OR Single Dumbbell Overhead Forward Lunges (Each side)
Athletes Notes
You will complete as many rounds as you can of these movements in the first 4 minutes:
Calf Raises
Butt Kicks
High Knees
Cossack Squat
Bodyweight Walking Lunge Arms Extended Overhead
then you will complete as many movements as you can in the final 2 minutes of:
Run
Jumping Air Squats or Dumbbell Front Squats
Single Arm Dumbbell Overhead Forward Lunge
Bodyweight Metcon
()
Metcon (Time)
The Coliseum Bodyweight
For Time
200m Run
18-15-12
Jumping Air Squats
-Then-
16 Bodyweight Forward Lunges with Left Arm Extended Overhead
16 Bodyweight Forward Lunges with Right Arm Extended Overhead
Scoring: Time
Athletes Notes
Workout Strategy and Flow
Gave this one “The Coliseum” name because it is very loosely based off of the final workout done in The Coliseum in Madison, WI.
This is intended to be a sprint. We have a fun lunge finisher, so keep that in mind as you roll through this one.
Run – we need to run at a faster pace than usual here. Not sprinting but feeling like you are pushing the running harder than a typical running workout.
Jumping Air Squats – Ideally aiming to go for 2 quick sets OR unbroken.
Bodyweight Forward Lunges with ONE arm extended overhead – rather than complete these as walking lunges, you are going to complete them standing in place. You will step forward into the lunge and then stand up bringing your leg back to it’s original position. That is one rep, now switch legs. Keep that single arm extended for the ENTIRE duration of those lunges. This is great to work on balance and coordination while completing the lunges . Helpful tip —- think about how you would hold your arm if you had a glass of water in your hand.
Flow
On 3,2,1…Go…You will complete 200m Run, 18 Jumping Air Squats, 200m Run, 15 Jumping Air Squats, 200m Run, 12 Jumping Air Squats…..then youll immediately complete 16 Bodyweight Forward Lunges with your Left Arm Extended Overhead and transition into 16 Bodyweight Forward Lunges with your Right Arm Extended Overhead. Once the 16 reps is complete you are DONE.
Substitutions
Run —–> either run for 1 minute (I don’t care about distance but practice running) OR 1:00 of High Knees
Bodyweight Forward Lunges with Single Arm Extended —–> you can complete 32 total Bodyweight Walking Lunge Arms Extended Overhead
Jumping Air Squats —-> Air Squat with Rise
Backpack Options
For Time
200m Backpack Run
18-15-12
Backpack Back Squat
-Then-
32 Backpack Overhead Lunge Steps
M30 Scaled
For Time
1:00 Step Jacks
18-15-12
Squat to Chair
-Then-
16 Wall Assisted Split Squats all on left side
16 Wall Assisted Split Squats all on right side
Mayhem Moms
For Time
1:00 Controlled High Knees to Lateral Shuffle
18-15-12
Air Squat with Rise
-Then-
16 Bodyweight Forward Lunges with ONE arm extended overhead
16 Bodyweight Forward Lunges with ONE arm extended overhead
Minimal Metcon
()
Metcon (Time)
The Coliseum Minimal
For Time
200m Run
18-15-12
Dumbbell Front Squats (2×50/35)
-Then-
16 Single Dumbbell Overhead Forward Lunges (left arm)
16 Single Dumbbell Overhead Forward Lunges (right arm)
Scoring: Time
Athletes Notes
Workout Strategy and Flow
Gave this one “The Coliseum” name because it is very loosely based off of the final workout done in The Coliseum in Madison, WI.
This is intended to be a sprint. We have a fun lunge finisher, so keep that in mind as you roll through this one.
**PS: Be prepared for jello legs after this one.
Run – we need to run at a faster pace than usual here. Not sprinting but feeling like you are pushing the running harder than a typical running workout.
Dumbbell Front Squats – the weight you select today is VERY important. I need you to complete no more than 3 sets on the 18 and 15 and only 2 sets on the 12. You should not be resting more than 5 seconds between sets. So think: 6-6-6 , 5-5-5 and 6-6.
Single Arm Dumbbell Overhead Forward Lunge – this should be done with the same dumbbell you used for your front squats. This is great to work on balance and coordination while completing the lunges . Aim to only set the dumbbell down 1 time per arm. YOU ARE ALMOST DONE.
Flow
On 3,2,1…Go…You will complete 200m Run, 18 Dumbbell Front Squats , 200m Run, 15 Dumbbell Front Squats, 200m Run, 12 Dumbbell Front Squats…..then youll immediately complete 16 Single Dumbbell Overhead Forward Lunges (left arm) and Single Dumbbell Overhead Forward Lunges (right arm). Once the 16 reps on your second arm is complete, you are DONE.
Substitutions
Run —–> either run for 1 minute (I don’t care about distance but practice running) OR 1:00 of High Knees
Single Dumbbell Overhead Walking Lunge —-> before you scale this movement, try scaling the weight back. If you still need to scale then complete as Single Arm Dumbbell Overhead Forward Lunge with dumbbell in the front rack.
Mayhem Moms
For Time
1:00 Controlled High Knees to Lateral Shuffle
18-15-12
Dumbbell Front Squats – squat to a chair if needed for added balance
-Then-
16 Dumbbell Split Lunge (left leg)
16 Dumbbell Split Lunge (right leg)
Cool Down (before accessory) (Checkmark)
We are looking to lower that heart rate and keep you from laying on the floor like you were just hit by a bus haha.
3 Minutes of:
:30 Walk
10 Leg Swings Forward and Back (each side)
Athletes Notes
Front to Back Leg Swings
Accessory
Calf Raises (3 Rounds for weight)
3 sets:
12 Single Leg Dumbbell Calf Raises (each side)
– rest 1:00 between sets-
Scoring: Load
Athletes Notes
Single Leg Dumbbell Calf Raise
—–scale to: Single Leg Calf Raises
—-use a wall for balance if needed