Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
5:00 Clock
:30 High Knees
5 Up Downs
5 Box Step Ups (each side)
5 Single Leg RDLs OR 5 Suitcase Dumbbell Deadlifts (each side)
1 Burpee Dumbbell Deadlift (Minimal ONLY)
Athletes Notes
High Knees
Up Downs
Bodyweight Single Leg RDL OR Single Arm Dumbbell Suitcase Deadlift
Dumbbell Burpee Deadlifts
Bodyweight Metcon
()
Metcon (AMRAP – Rounds and Reps)
North Park Stadium Bodyweight
AMRAP 10 Minutes
10 Burpees to Target
50ft of Object Farmer’s Carry OR 20 seconds of Standing Marches
10 Box Step Overs (24″/20″)
Scoring: Rounds + Reps
Athletes Notes
Scoring
Today we are going to score our 50ft as 2 reps (25ft down = 1 rep, 25ft down is 2 reps)
So if you make it 4 full rounds and you get 25 ft into the second round your score will be 4 + 6 reps (because you got 5 burpees to target + 25ft (1 rep) into the 5th round. Woohoo.
Workout Strategy and Flow
You have 10 Minutes to get as many rounds and reps as possible. Just think about moving non-stop for 10 minutes. That is the goal for today….don’t stop moving until the clock hits 10 minutes. 🙂
Burpee to Target – looking for anything you can jump up and touch. Think of a doorway, a tree branch, a mark on your wall, a rig.
Object Farmers Carry – these can be ANY type of object and they don’t have to be even. Think 2 backpacks/luggage/bags OR 2 jugs of water/laundry detergent or even just 2 random objects. If you do select to unequal objects, just try to switch hands that carries it each time. If you don’t have anything to carry then complete 20 seconds of Standing Marches
Box Step Over – steady steady here. These should be the easiest part.
Backpack Options
AMRAP 10 Minutes
10 Backpack Lateral Burpees
50ft of Backpack Farmer’s Carry (25ft in left hand, 25ft in right hand)
10 Backpack Chair Step Ups
M30 Scaled
AMRAP 10 Minutes
10 Elevated Up Down with Jump
50ft of Object Farmers Carry OR 20 seconds of Standing Marches
10 Step Up to Surface
Mayhem Moms
AMRAP 10 Minutes
10 Modified Burpee
50ft of Object Farmers Carry OR 20 seconds of Standing Marches
10 Box Step Over OR Lunge to Hip Extension (5 each leg)
Minimal Metcon
()
Metcon (AMRAP – Rounds and Reps)
North Park Stadium Minimal
AMRAP 10 Minutes
5 Burpee Dumbbell Deadlifts (2×50/35)
50ft Dumbbell Farmers Carry (2×50/35)
5 Dumbbell Box Step Overs (2×50/35) (24″/20″)
Scoring: Rounds + Reps
Athletes Notes
Scoring
Today we are going to score our 50ft as 2 reps (25ft down = 1 rep, 25ft down is 2 reps)
So if you make it 4 full rounds and you get 25 ft into the second round your score will be 4 + 6 reps (because you got 5 burpee dumbbell deadlifts + 25ft (1 rep) into the 5th round. Woohoo.
Workout Strategy and Flow
This is going to get G R I P P Y ! ! ! !
You have 10 Minutes to get as many rounds and reps as possible. Just think about moving non-stop for 10 minutes. That is the goal for today….don’t stop moving until the clock hits 10 minutes. 🙂
Burpee Dumbbell Deadlifts – Complete your burpee with your chest touching the ground between your dumbbells, then as you come up from your burpee, set yourself up to complete a deadlift with a flat back and proper posture.
Double Dumbbell Farmer’s Carry – to save your grip, I would recommend a quick shake out at the 25ft mark.
Double Dumbbell Box Step Overs – remember you don’t have to stand up all the way, just get over that box. You can hold the dumbbells anyway you want. Because it is only five, it will probably be easiest to hold in farmer carry. Just be prepared that your grip is going to BURN.
Substitutions
Farmers Carry —–> if you don’t have 50ft, then complete 20 seconds of Double Dumbbell Farmer’s Carry Marches
Mayhem Moms
AMRAP 10 Minutes
10 Modified Burpee Dumbbell Deadlift
50ft of Double Dumbbell Farmer’s Carry OR 20 seconds of Double Dumbbell Farmer’s Carry Marches
10 Lunge to Hip Extension —holding single dumbbell (5 each leg)
Accessory
Glute Bridges (Checkmark)
3 Sets:
15 Glute Bridges
immediately into :30 Glute Bridge Hold
-rest 1:00 between sets-
Athletes Notes
Glute Bridges
Glute Bridge Hold
Bonus Stretching (Checkmark)
2 Rounds:
:30 Wrist Stretches (moving through the ones shown in video)
1:30 Lying Glute Stretch (each side)
Athletes Notes
Wrist Stretches
Lying Glute Stretch