Crossfit Lillington – Mayhem Affiliate – At Home
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Bodyweight Metcon
Warm-up (Checkmark)
3 Rounds
10 Reverse Snow Angels
10 Scap Only Push Ups
5 Bodyweight Renegade Rows (each arm)
3 Pike Push Ups
*Minimal – on round 3, add your Dumbbell to the Renegade Row
Athletes Notes
Reverse Snow Angels
Scap Only Push Up
Bodyweight Renegade Row – all one side
Pike Push Up
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Metcon (Checkmark)
Lasagna Bodyweight
3 Sets for Quality
10 Pike Push Ups or Banded Strict Press
20 Bodyweight Renegade Row (no push up) (10 on 1 arm, then 10 on the other)
30 Alternating Leg V-Ups
-rest 2:00 between sets-
Scoring: Checkbox
Workout Strategy and Flow
Getting STRONGER Today.
Remember we shouldn’t be rushing through these movements at a quick speed.
Go slow and choose a weight that challenges you
Pike Push Up or Banded Strict Press
Bodyweight Renegade Row – all one side – think about keeping your core tight like you’re in a plank. Bring that elbow back towards the hip. This should be SUPER controlled. I don’t want you looking like you’re trying to start a lawnmower.
Alternating Leg V-Up
Substitution
Pike Push Ups —-> 10 Pike Shoulder Taps (L+R=1)
M30 Scaled
3 Sets for Quality
10 Banded Strict Press or Bear Crawl Alternating Shoulder Taps (L+R=1)
20 Kneeling Bodyweight Renegade Row (10 on 1 arm, then 10 on other)
-rest 2:00 between sets-
Mayhem Moms
3 Sets for Quality
10 Banded Strict Press or Pike Shoulder Taps (L+R=1) or Bear Crawl Alternating Shoulder Taps (L+R=1)
20 Bodyweight Renegade Row – all one side (10 on 1 arm, then 10 on other) – OR Elevated Bodyweight Renegade Row (10 on 1 arm, then 10 on other) OR Drop to your knees
-rest 2:00 between sets-
Minimal Metcon
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Metcon (3 Rounds for weight)
Lasagna Minimal
3 Sets for Quality
10 Seated Crush Grip Dumbbell Z-Press (50/35)
20 Single Dumbbell Renegade Rows (no push up) (10 on 1 arm, then 10 on other) (50/35)
30 Alternating Leg V-Ups
-rest 2:00 between sets-
Scoring: Load
Workout Strategy and Flow
Getting STRONGER Today.
Remember we shouldn’t be rushing through these movements at a quick speed.
Go slow and choose a weight that challenges you
Crush Grip Seated Dumbbell Z-Press
Single Dumbbell Renegade Rows (no push up) – think about keeping your core tight like you’re in a plank. Bring that elbow back towards the hip. This should be SUPER controlled. I don’t want you looking like you’re trying to start a lawnmower.
Alternating Leg V-Up
Mayhem Moms
3 Sets for Quality
10 Crush Grip Floor Seated Dumbbell Z-Press OR Chair/Bench Seated Dumbbell Strict Press
20 Single Dumbbell Renegade Rows (no push up) (10 on 1 arm, then 10 on other) – OR drop to your knees [Single Dumbbell Renegade Row on Knees (no Modified Alternating Leg V Ups
-rest 2:00 between sets-
Accessory
Crush Grip Dumbbell Bicep Curls (3 Rounds for weight)
3 sets
15 Crush Grip Dumbbell Bicep Curls
-rest 1:00 between sets-
Scoring: Load
Athletes Notes
Crush Grip Dumbbell Bicep Curls
Bodyweight Option:
3 Sets of:
15 Towel Bicep Curls
-rest 1:00 between sets-
Bonus Stretching (Checkmark)
1:00 Child’s Pose
:30 Leaning Tricep Stretch (each side)
1:00 Camel Pose
Athletes Notes
Child’s Pose
Leaning Tricep Stretch
Camel Pose