Crossfit Lillington – Mayhem Affiliate – At Home
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Warm-up (Checkmark)
5:00 Clock
First 3:00
:30 Standing Marches
3 Up Downs
3 Push Ups to Downward Dog
3 Box Step Ups (each side)
1 Box Jump
Final 2:00
3 Burpee Box Step Ups
6 Step Back Lunges OR 3 Single Dumbbell Power Cleans (each side)
Athletes Notes
Standing Marches
Up Downs
Push Up to Downward Dog w/Explanation
Box Step Up
Box Jump
Burpee Box Step Up
Bodyweight Step Back Lunge or Single Dumbbell Power Cleans
Bodyweight Metcon
Metcon (Checkmark)
Fettuccine Bodyweight
EMOM 12 Minutes
Minute 1: 5 Burpee Box Jump Overs (24/20)
Minute 2: 10 Bodyweight Static Lunge (each leg)
Scoring: Checkbox
Workout Strategy and Flow
This is going to get spicy QUICK.
We are going back and forth between 2 movements here.
The only rest you get is the rest you earn yourself within the minute window.
BEWARE: There is NO built in minute of rest.
Burpee Box Jump Over – this is your chance to practice bouncing out of the bottom of that burpee and jumping over quick. Don’t worry about standing up all the way, just get up and over fast.
Bodyweight Static Lunge – We are looking for you to complete all 10 on 1 side quickly, before switching to the other side.
Substitutions
Burpee Box Jump Over —-> I want you to work on the transition from the burpee to the box jump over AND being explosive in the jump. If you need to sub, first try lowering the box height. If that doesn’t work or you are subbing because of an injury, you may complete Burpee Box Step Over
Don’t have a box?? —-> Complete 5 Burpee Tuck Jumps
M30 Scaled
EMOM 12 Minutes
Minute 1: 5 Elevated Up Down with Jump or 5 Step Up to Surface (total)
Minute 2: 10 Wall Assisted Static Lunge (each side)
Mayhem Moms
EMOM 12 Minutes
Minute 1: 5 Burpee Box Step Over OR 5 Modified Burpee Air Squat Combo
Minute 2: 10 Bodyweight Static Lunge (each side) OR Wall Assisted Static Lunge
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Minimal Metcon
Metcon (Checkmark)
Fettuccine Minimal
EMOM 12 Minutes
Minute 1: 5 Burpee Box Jump Overs (24/20)
Minute 2: 10 Dumbbell Power Cleans (2×50/35)
Scoring: Checkbox
Workout Strategy and Flow
This is going to get spicy QUICK.
We are going back and forth between 2 movements here.
The only rest you get is the rest you earn yourself within the minute window.
BEWARE: There is NO built in minute of rest.
Burpee Box Jump Over – this is your chance to practice bouncing out of the bottom of that burpee and jumping over quick. Don’t worry about standing up all the way, just get up and over fast.
Dumbbell Power Clean – looking for you to select a weight you can hang on to for all 10 or do a VERY quick 2 sets of 5 with minimal rest. Remember you want to earn your rest.
Substitutions
Burpee Box Jump Over —-> I want you to work on the transition from the burpee to the box jump over AND being explosive in the jump. If you need to sub, first try lowering the box height. If that doesn’t work or you are subbing because of an injury, you may complete Burpee Box Step Over
Don’t have a box?? —-> Complete 5 Burpee Tuck Jumps
Mayhem Moms
EMOM 12 Minutes
Minute 1: 5 Burpee Box Step Over OR 5 Modified Burpee Air Squat Combo
Minute 2: 10 Double Dumbbell Hang Power Clean
Accessory
Name (4 Rounds for weight)
3-4 sets
50ft Isolateral Dumbbell Farmers Carry (left)
50ft Isolateral Dumbbell Farmers Carry (right)
-rest :30 between sets-
Scoring: Load
Isolateral DB Farmers Carry
The idea here is to keep your core tight and ensure you aren’t leaning towards the side you’re holding the dumbbell.
If you don’t have space to do carries, you may do a Single Arm Farmer Carry March 10 Marches (L+R=1) and then switch and complete that on the other side.
Bodyweight Option
If you have access to an odd object around the house that you can use, I recommend trying that out. A backpack, laundry detergent, suitcase/luggage, etc.
If not, you will complete 30 Standing Marches (L+R=1). Be sure you are thinking about keeping a tight core and bringing those knees up high. These aren’t meant to be HIGH knees and fast, they are meant to be controlled!
Bonus Stretching (Checkmark)
1:00 Downward to Upward Dog Transitions
1:00 Scorpion Stretch
Athletes Notes
Downward to Upward Dog Transitions
Scorpion Stretch