Crossfit Lillington – Mayhem Affiliate – At Home
Remembering 9/11
Here in the USA, we remember 9/11 and honor the Heros who lost their lives to save others. We are completing a version of a CrossFit Hero Workout known as “Pat”
Today I encourage you to:
– Say I love you MORE than usual
– Smile at a stranger
– Be in the moment with the people you love.
– Thank a first responder
Warm-up (Checkmark)
5:00 Clock:
First 3:00
:15 Butt Kicks
3 Inchworms
3 Jumping Lunges (L+R=1)
5 Slow Reverse Snow Angels OR 3 Kip Swings (if doing pull ups)
Last 2:00
2 Towel Rows or Crush Grip Dumbbell Bent Over Row or Pull Ups
4 Bodyweight Walking Lunges or Dumbbell Front Rack Walking Lunges
2 Push Ups
Athletes Notes
Move through these movements in first 3 minutes, getting as many rounds as you can at a warm up pace
Butt Kicks
Inchworm to Pushup
Jumping Lunge
Reverse Snow Angels or Beat Swing – aka Kip Swing
then in the final 2 minutes, move through these movements
Towel Rows or Crush Grip Dumbbell Bent Over Row or Kipping Pull Up
Bodyweight Walking Lunge or Double Dumbbell Front Rack Walking Lunge
Push Ups
Bodyweight Metcon
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HERO: PAT
Army Sgt. Patrick Hawkins, 25, of Carlisle, Pennsylvania, was killed on Oct. 6, 2013, while conducting a special operations mission in Kandahar Province, Afghanistan, as part of Operation Enduring Freedom. Hawkins was assigned to the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia.
Hawkins’ friends and fellow service members remember his enthusiasm for CrossFit. He often used CrossFit training with his Fire Team and particularly enjoyed wearing weighted body armor (vest) during his workouts.
Hawkins is survived by his wife, Brittanie; and parents, Roy and Sheila.
Metcon (Time)
Version of Hero Workout “Pat” Bodyweight
6 rounds for time:
25 Towel Rows or Banded Bent Over Rows OR Pull Ups**
50ft Bodyweight Walking Lunges
25 Push Ups
50ft Bodyweight Walking Lunges
Scoring: Time
Time Cap
We want to keep you all on track for the guaranteed 30 minutes with warm up today. I know it will be tight but I am giving a 25:00 Time Cap for today. Choose your movement progressions wisely to ensure you can finish this in the time allotted or get as close to finishing as possible.
Substitutions
Walking Lunges ——> if you don’t have the space to complete 50ft, then do 16 Bodyweight Forward Lunges (total)
Push Ups —–> Hand Release Push Ups or Knee Push Ups or Incline Push Ups
Backpack Option
6 rounds for time:
25 Backpack Bent Over Row
50ft Backpack Front Rack Lunges
25 Backpack Push Ups or if those are too challenging to do for 150 total reps, complete 25 Backpack Floor Press each round.
50ft Backpack Front Rack Lunges
M30 Scaled
6 rounds for time:
25 Towel Rows or Banded Bent Over Row or Crush Grip Object Row
16 Wall Assisted Step Back Lunges
25 Elevated Knee Push Ups
16 Wall Assisted Step Back Lunges
Mayhem Moms
6 rounds for time:
25 Band Assisted Pull Ups- 2 Foot OR Towel Rows or Banded Bent Over Row or Crush Grip Object Row
16 Bodyweight Split Squat (8 on the right, 8 on the left)
25 Incline Push Ups
16 Bodyweight Split Squat (8 on the right, 8 on the left)
Workout Strategy and Flow
TOWEL ROWS/ BENT OVER ROWS OR PULL UPS :
Because this workout is a hero workout and I want to keep it as close to the original programming as possible, I do have Kipping or Butterfly Pull Ups programmed BUT this is not usual for M30 because a rig is not a required piece of equipment.
This is why I have also allowed a Towel Rows or Banded Bent Over Row or even Crush Grip Object Row as other RX options.
ONLY do kipping pull ups if you feel extremely proficient in this movement. This workout calls for 150 total reps of pull ups! You may scale the pull ups to 15 reps each round . As I said, this is alot of volume and I do NOT want you to get hurt attempting to do more than you’re ready for.
PUSH UPS:
Push Ups – plan your reps ahead of time. You have 150 reps total. This is more than usual so I want to be sure that we have a plan going in, so we don’t hit a wall. Think 5-10 reps at a time with quick breaks to shake the arms out.
LUNGES:
Bodyweight Walking Lunge – aim to do each 50ft segment unbroken everytime. Goal here is to just keep moving and shake your arms out on their brief “break”
Minimal Metcon
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Metcon (Time)
Version of Hero Workout “Pat” Minimal
6 rounds for time:
25 Crush Grip Dumbbell Bent Over Row (50/35) OR Pull Ups
50ft Dumbbell Front Rack Walking Lunges (2×50/35)
25 Push Ups
50ft Dumbbell Front Rack Walking Lunges (2×50/35)
**See Workout Prep Notes for important info on Pull Ups
Scoring: Time
Workout Strategy and Flow
BENT OVER ROWS or PULL UPS :
Crush Grip Dumbbell Bent Over Row : when selecting the dumbbell weight, make it challenge you. You should need to set it down at least 1 time in the 25 bent over rows to save your grip for all 6 rounds.
Because this workout is a hero workout and I want to keep it as close to the original programming as possible, I do have Kipping or Butterfly Pull Ups programmed BUT this is not usual for M30 because a rig is not a required piece of equipment.
ONLY do kipping pull ups if you feel extremely proficient in this movement. This workout calls for 150 total reps of pull ups! You may scale the pull ups to 15 reps each round . As I said, this is alot of volume and I do NOT want you to get hurt attempting to do more than you’re ready for.
PUSH UPS:
Push Ups – plan your reps ahead of time. You have 150 reps total. This is more than usual so I want to be sure that we have a plan going in, so we don’t hit a wall. Think 5-10 reps at a time with quick breaks to shake the arms out.
LUNGES:
Double Dumbbell Front Rack Walking Lunge – aim to do at least 25 ft unbroken every time. Your arms are going to feel HEAVY. Be prepared for this and plan accordingly
Substitutions
Front Rack Walking Lunges ——> if you don’t have the space to complete 50ft, then do 16 Double Dumbbell Front Rack Forward Lunges (total)
Push Ups —–> Hand Release Push Ups or Knee Push Ups or Incline Push Ups or Crush Grip Dumbbell Floor Press
Mayhem Moms
6 rounds for time:
25 Band Assisted Pull Ups- 2 Foot OR Crush Grip Dumbbell Bent Over Row
16 Single Dumbbell Split Lunge (8 on the right, 8 on the left)
25 Incline Push Ups
16 Single Dumbbell Split Lunge (8 on the right, 8 on the left)
Time Cap
We want to keep you all on track for the guaranteed 30 minutes with warm up today. I know it will be tight but I am giving a 25:00 Time Cap for today. Choose your weight and movement progressions to ensure you can finish this in the time allotted or get as close to finishing as possible.
Bonus Stretching (Checkmark)
:30 Chest Stretch (each side)
:30 Bicep Wall Stretch (each side)
:30 Couch Stretch (each side)
:30 Crossleg forward fold (each side)
Athletes Notes
Chest Stretch
Bicep wall Stretch
Couch Stretch
Cross Leg Forward Fold
1 MILE HONOR WALK (OPTIONAL) (Checkmark)
On 9/11 – The FDNY climbed 110 stories (2,071 steps)(approximately 1 mile) in order to get to the top of the towers
Join me in walking 1 Mile today in remembrance of those who gave it all.
Scoring: Checkbox
Athletes Notes
Works perfect for your Mayhem 30 Hard outdoor workout.
Keep walking until your 30 minute goal is hit 🙂