Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
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 Rounds:
3 Elbow to Floor Stretch (each side)
3 Inchworm
6 Box Step Over (Total)
Then,
2 Round at workout pace:
50m Run
3 Burpees
2 Box Jump Over
1 Burpee Box Jump Over
Demo Videos
Hinshaw Warm up
Elbow to Floor Stretch with Rotation
Inchworm to Pushup
Box Step Over
Burpee Variations
Box Jump Over
Burpee Box Jump Over
Bodyweight AND Minimal
()
Parmesan Garlic Bodyweight and Minimal (Time)
For Time:
21 Burpees
200m Run
15 Box Jump Overs (24/20)
200m Run
9 Burpee Box Jump Overs (24/20)
-rest 2:00-
9 Burpee Box Jump Overs (24/20)
200m Run
15 Box Jump Overs (24/20)
200m Run
21 Burpees
Backpack Option
For Time:
21 Backpack Lateral Burpees
200m Backpack Run
15 Backpack Chair/Box Step Ups (24/20)
200m Backpack Run
9 Burpee Backpack Chair/Box Step Ups (24/20)
-rest 2:00-
9 Burpee Backpack Chair/Box Step Ups (24/20)
200m Backpack Run
15 Backpack Chair/Box Step Ups (24/20)
200m Backpack Run
21 Backpack Lateral Burpees
M30 Scaled
For Time:
21 Elevated Up Down with Jump
1:00 Step Jacks
15 Step Up to Surface
1:00 Step Jacks
9 Elevated Up Downs with NO Jump
9 Step Up to Surface
-rest 2:00-
9 Elevated Up Downs with NO Jump
9 Step Up to Surface
1:00 Step Jacks
15 Step Up to Surface
1:00 Step Jacks
21 Elevated Up Down with Jump
Mayhem Moms
For Time:
21 Modified Burpee
1:00 Controlled High Knees to Lateral Shuffle
15 Modified Tuck Jump
1:00 Controlled High Knees to Lateral Shuffle
9 Low Box/Plate Burpee Jump Overs OR Elevated Burpee Step Overs
-rest 2:00-
9 Low Box/Plate Burpee Jump Overs OR Elevated Burpee Step Overs
1:00 Controlled High Knees to Lateral Shuffle
15 Modified Tuck Jump
1:00 Controlled High Knees to Lateral Shuffle
21 Modified Burpee
Workout Strategy and Flow
Sprint, rest, Sprint style workout
Burpees – these are burpees in place (not going over anything, just lay down, stand up and jump). Please be cautious that you stand up ALL the way at the top to complete your rep. Don’t cheat yourself!
Runs – these should be FAST paced. I want you to aim to be done in less than a minute. Think of these as sprint style 200s but not full out sprints. I want you giving about 85-90% effort here so you can still come back from the run and complete the work that’s left without having to take a big break.
Box Jump Over – aiming for 15 unbroken.
Burpee Box Jump Over – aiming for 9 unbroken. Focus should be on popping out of the bottom of that burpee and getting over the box as quickly as possible.
Substitution
Box Jumps ——> if you don’t have access to a box or chair complete: Tuck Jump
Burpee Box Jump Overs —–> if you don’t have access to a box or chair complete: Burpee Tuck Jumps
Accessory
Accessory: Ab Burner (Checkmark)
Tabata:
8 Sets (:20 on/:10 off)
-Bicycle Kicks
-L Crunches
No rest between sets
Demo Videos
Bicycle Kick
—–scale to: Modified Bicycle Kick
L Crunches
—–scale to: Modified L-Crunch
Workout Flow
A tabata is 8 rounds of 20 seconds of work, followed by 10 seconds of rest (totaling four minutes).
For this workout, you will have a 8-minute clock going. You will do a full tabata of each movement before moving on to the next movement. Here is a breakdown of the movements:
Min 0:00-4:00 = Bicycle Kicks
Min 4:00-8:00 = L Crunches
This is how the first part would go:
Clock time :00 to :20 = Max reps of bicycle kicks
:20 to :30 = Rest
:30 to :50 = Max reps of bicycle kicks
:50 to 1:00 = Rest
1:00 to 1:20 = Max reps of bicycle kicks
1:20 to 1:30 = Rest
1:30 to 1:50 = Max reps of bicycle kicks
1:50 to 2:00 = Rest
2:00 to 2:20 = Max reps of bicycle kicks
2:20 to 2:30 = Rest
2:30 to 2:50 = Max reps of bicycle kicks
2:50 to 3:00 = Rest
3:00 to 3:20 = Max reps of bicycle kicks
3:20 to 3:30 = Rest
3:30 to 3:50 = Max reps of bicycle kicks
3:50 to 4:00 = Rest/transition to next movement
Then you would immediately start into the next tabata for l-crunches
Bonus Stretching (Checkmark)
:30 Chest Stretch (each side)
1:00 Frog Stretch
Demo Videos
Chest Stretch
Frog Stretch