Crossfit Lillington – Mayhem Affiliate – At Home
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Warm-up (Checkmark)
Warm Up
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
10 yd bear crawl forward
10 yd bear crawl backward
Then 2 round of:
5 Dynamic Squat Stretch
5 Donkey Kicks (each side)
100m Run
5 Jumping Air Squats or 5 Dumbbell Front Squats
Athlete Notes
Hinshaw Warm up
Dynamic Squat Stretch
Donkey Kick
Jumping Air Squats or Dumbbell Front Squats
Bodyweight Metcon
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Metcon (Time)
Ravioli Bodyweight
For time:
400m Run
30 Jumping Air Squats
200m Run
20 Jumping Air Squats
Scoring: Time
Workout Strategy and Flow
HERE WE GO…..After 2 long days of grinding away at long workouts, we have a SPRINT.
This is just one time through, so I want you to test yourself to see just how fast you can go.
Runs – When running in M30, I usually say “you need to pace” or “don’t sprint this”…not today. I want you to push yourself here. Go fast on the 400, dialing back just enough that you can start on the jumping air squats right away for the set of 30 and then go faster on the 200m.
Jumping Air Squat – we need you to PUSH it here. Aim to do big sets. Think 2 sets of 15 and then 2 sets of 10. Only breaking to quickly shake out those legs.
PS: Yes, you’re gonna hurt after but I’ll be sure you provide you with the best cool down stretches to get those leggies feeling right again.
Substitution
Run —–> I really want you to try your best to run today. If you believe you’re not a good runner, still run 🙂
Here are your options:
Run at what your FAST feeling pace for 1 minute and 45 seconds (for the 400m) and 50 seconds (for the 200m)
If you are still trying to talk yourself out of it because you don’t feel like you even have a “fast” pace, we are still running today, friend. Let’s just go for a 2 minute run (for the 400m) and 1 minute run (for the 200m) at whatever pace you got!
Run —–> if you are injured/do not have any space to run/the weather outside is bad, we can sub:
1 minute 45 seconds of FAST paced High Knees
50 seconds of FAST paced High Knees
Backpack Option
For time:
400m Backpack Run
30 Backpack Back Squat
200m Backpack Run
20 Backpack Back Squat
M30 Scaled
For time:
2:00 Step Jacks
30 Squat to Chair
1:00 Step Jacks
20 Squat to Chair
Mayhem Moms
For time:
2 minutes of High Knees to Lateral Shuffle
30 Air Squat with Rise
1 minutes of High Knees to Lateral Shuffle
20 Air Squat with Rise
Minimal Metcon
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Metcon (Time)
Ravioli Minimal
For time:
400m Run
20 Dumbbell Front Squats (2×50/35)
200m Run
10 Dumbbell Front Squats (2×50/35)
Scoring: Time
Workout Strategy and Flow
HERE WE GO…..After 2 long days of grinding away at long workouts, we have a SPRINT.
This is just one time through, so I want you to test yourself to see just how fast you can go.
Runs – When running in M30, I usually say “you need to pace” or “don’t sprint this”…not today. I want you to push yourself here. Go fast on the 400, dialing back just enough that you can pick those dumbbells up right away for the set of 20 and then go faster on the 200m.
Dumbbell Front Squats – this has to be a weight you can do at least 10 unbroken at under high fatigue, high heart rate. You should only set that dumbbell down 1 time on the set of 20. My wild crew out there will go unbroken on all 20.
PS: Yes, you’re gonna hurt after but I’ll be sure you provide you with the best cool down stretches to get those leggies feeling right
Substitution
Run —–> I really want you to try your best to run today. If you believe you’re not a good runner, still run 🙂
Here are your options:
Run at what your FAST feeling pace for 1 minute and 45 seconds (for the 400m) and 50 seconds (for the 200m)
If you are still trying to talk yourself out of it because you don’t feel like you even have a “fast” pace, we are still running today, friend. Let’s just go for a 2 minute run (for the 400m) and 1 minute run (for the 200m) at whatever pace you got!
Run —–> if you are injured/do not have any space to run/the weather outside is bad, we can sub:
1 minute 45 seconds of FAST paced High Knees
50 seconds of FAST paced High Knees
Mayhem Moms
For time:
2 minutes of High Knees to Lateral Shuffle
20 Dumbbell Front Squats to Bench – this should allow you to move faster while still being in control of your balance
1 minutes of High Knees to Lateral Shuffle
10 Dumbbell Front Squats to Bench
IMMEDIATELY AFTER YOU COMPLETE THE WORKOUT DO THIS: (Checkmark)
3 Cool Down Rounds:
30 seconds of Slow Walk to bring down your heart rate
30 seconds of Alternating Samson Lunge Stretches to stretch those leggies
Scoring: Checkbox
Athletes Notes
Alternating Samson Lunge Stretches
Accessory
Pistols (Checkmark)
3 sets:
8 Pistol (Single Leg) Squats to a Box (each side)
8 Bodyweight Single Leg RDL (each side)
– Box height will depend on skill level. If this is a newer movement for you, you may need to practice going to a higher box. The closer you can get to squatting at/below parallel, the more difficult!
Scoring: Checkbox
Athletes Notes
Pistol Squat to Box
—-scale this by completing these near a wall or rig that allows you to hold onto something for balance.
—-you can also scale this to Single Leg Squat to a Box. Stand up using both legs – this allows you to work on the eccentric part of the squat on a single leg even if you are still not ready to stand back up on just one leg.
Bodyweight Single Leg RDL
—-scale to: Wall Assisted Single Leg RDL