Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
5:00 Clock
First 3:00
10 Reverse Snow Angels
5 Push Ups to Downward Dog
3 Bodyweight Renegade Row with Push Up or 3 Dumbbell Renegade Row with Push Up
3 Jumping Air Squats or 3 Dumbbell Hang Squat Cleans
Last 2:00
1 Bodyweight Renegade Row with Push Up + Jumping Jack Combo OR 1 Dumbbell Manmaker
:30 Glute Bridge Hold
Demo Videos
Reverse Snow Angels
Push Up to Downward Dog w/Explanation
Bodyweight Renegade Row with Push Up OR Dumbbell Renegade Row + Push up Combo
Jumping Air Squat or Dumbbell Hang Squat Clean
Bodyweight Renegade Row with Push Up or Jumping Air Squat
Glute Bridge Hold
Bodyweight Metcon
()
Buffalo Wild Wings Bodyweight (Checkmark)
For Quality
3 Sets:
12 Bodyweight Renegade Rows with Push Up + Jumping Air Squat
-rest 1:00 between sets-
into
3 Sets:
12 Glute Bridges or Bodyweight Hip Thrusts
-rest 1:00 between sets-
into
3 sets:
:45 Copenhagen Hold (each side)
-rest 1:00 between sets-
M30 Scaled
For Quality
3 Sets: Perform all 12 reps of your movement before moving on to the next 10
10 Elevated Knee Push Ups
10 Elevated Bodyweight Renegade Row (L+R=1)
10 Squat to Chair
-rest 1:00 between sets-
into
3 Sets:
12 Glute Bridges
-rest 1:00 between sets-
into
3 sets:
:45 Knee Side Plank (each side)
-rest 1:00 between sets-
Mayhem Moms
For Quality
3 Sets:
12 Knee Push Ups + Kneeling Bodyweight Renegade Row – make these a combo (Knee Push Up + Knee Renegade Row left arm + Knee Renegade Row right arm = 1 rep)
12 Air Squat with Rise
-rest 1:00 between sets-
into
3 Sets:
12 Glute Bridges OR Bodyweight Hip Thrusts
-rest 1:00 between sets-
into
3 sets:
:45 Full Copenhagen Plank Hold (each side) or Half Copenhagen Plank or Side Plank .
-rest 1:00 between sets-
Workout Strategy and Flow
There are 3 parts. You cannot move on to the next part until you have completed all 3 sets of the first part.
Bodyweight Renegade Row with Push Up + Jumping Air Squat – keep in mind this is a combo movement. So you will complete 1 Push Up + 1 Renegade Row left arm + 1 Renegade Row right arm + 1 Jumping air squat and that will be 1 rep. You have 12 total. These are NOT for speed, but for quality.
Glute Bridges OR Bodyweight Hip Thrusts – choose which one you want to do today and stick with it for all 3 sets.
Full Copenhagen Plank Hold – you’re gonna feel like in your inner thighs. See the substitution section for some scaling progressions.
Flow
12 Bodyweight Renegade Rows with Push Up + Jumping Air Squat , rest 1:00, 12 Bodyweight Renegade Rows with Push Up + Jumping Air Squat , rest 1:00, 12 Bodyweight Renegade Rows with Push Up + Jumping Air Squat, rest 1:00
12 Glute Bridges, rest 1:00, 12 Glute Bridges, rest 1:00, 12 Glute Bridges, rest 1:00
45 second Copenhagen Plank (left), 45 second Copenhagen Plank (right), rest 1:00, 45 second Copenhagen Plank (left), 45 second Copenhagen Plank (right), rest 1:00, 45 second Copenhagen Plank (left), 45 second Copenhagen Plank (right) AND DONE. 🙂
Substitutions
Copenhagen Hold —–> Half Copenhagen Plank or Side Plank. Before scaling to the side plank, attempt to copmlete 30 seconds of half copenhagen planks. If you are still struggling and need to scale, that is okay.
Minimal Metcon
()
Buffalo Wild Wings Minimal (2 Rounds for weight)
For Quality
3 Sets:
10 Dumbbell Man Makers (2×50/35) (**no overhead press)
-rest 1:00 between sets-
into
3 Sets:
10 Dumbbell Hip Thrusts OR Dumbbell Glute Bridge (50/35)
-rest 1:00 between sets-
into
3 sets:
:45 Copenhagen Hold (each side)
-rest 1:00 between sets-
Mayhem Moms
For Quality
3 Sets:
10 Dumbbell Man Makers with Knee Push Up (Complete Knee Push Up + Knee Renegade Row (Left) + Knee Renegade Row (right) + Squat Clean
OR
10 Modified Manmakers to Box – Incline Push Up + Bent Over Row Left Arm + Bent Over Row Right Arm + Power Clean + Press. Since this version isn’t squatting I want you to be pressing overhead 🙂
-rest 1:00 between sets-
into
3 Sets:
10 Dumbbell Glute Bridge or complete with no weight if more comfortable
-rest 1:00 between sets-
into
3 sets:
:45 Full Copenhagen Plank Hold (each side) Half Copenhagen Plank or Side Plank .
-rest 1:00 between sets-
Scoring
Since this is a for quality workout, we are scoring the weight of our dumbbell
Set 1: Weight of Dumbbell Pair (2×50 = 100lb score)
Set 2: Weight of Single Dumbbell for Hip Thrusts/Bridges (50 = 50lb score)
Workout Strategy and Flow
There are 3 parts. You cannot move on to the next part until you have completed all 3 sets of the first part.
Dumbbell Man Maker – Choose your weight wisely. It should challenge you, but it shouldn’t stop you from constantly moving. Doesn’t need to be fast movement, we just don’t want long breaks within the 10 reps. Remember this is a combo movement. One rep is a dumbbell push up, left arm renegade row + right arm renegade row + squat clean. NOTE: Some versions of a manmaker will have a press at the end, this one does NOT
Dumbbell Hip Thrusts OR Dumbbell Glute Bridge – today you will choose which movement you do. If you have access to a box/chair/bench that you can lean against and complete the dumbbell hip thrusts, then complete 3 sets of those. If not or you don’t feel comfortable doing those yet, complete 3 sets of the dumbbell glute bridges.
Full Copenhagen Plank Hold – you’re gonna feel like in your inner thighs. See the substitution section for some scaling progressions.
Flow
10 Dumbbell Manmakers, rest 1:00, 10 Dumbbell Manmakers, rest 1:00, 10 Dumbbell Manmakers, rest 1:00
10 Dumbbell Hip Thrusts, rest 1:00, 10 Dumbbell Hip Thrusts, rest 1:00, 10 Dumbbell Hip Thrusts, rest 1:00
45 second Copenhagen Plank (left), 45 second Copenhagen Plank (right), rest 1:00, 45 second Copenhagen Plank (left), 45 second Copenhagen Plank (right), rest 1:00, 45 second Copenhagen Plank (left), 45 second Copenhagen Plank (right) AND DONE. 🙂
Substitution
Dumbbell Manmakers: if you don’t have access to any lighter dumbbells and 10 Dumbbell Manmakers seems like a LOT with the weights you have, then scale to 5-7 reps
Copenhagen Hold: Half Copenhagen Plank or Side Plank. Before scaling to the side plank, attempt to complete 30 seconds of half copenhagen planks. If you are still struggling and need to scale, that is okay.