Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
5:00 Clock
15 Line Hops or 15 Single Unders
10 Scap Only Push Ups
5 Pike Shoulder Taps (L+R=1)
3 Pike Push Ups or 3 Single Dumbbell Push Press (each side)
Demo Videos
Line Hops or Single Unders
Scap Only Push Up
Pike Shoulder Taps
Pike Push Up or Single Dumbbell Push Press
Bodyweight Metcon
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Honey BBQ Bodyweight (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
10 Pike Push Ups or Banded Strict Press
20 Sit Ups
45 Line Hops
Backpack Option
AMRAP 15 Minutes
10 Backpack Shoulder to Overhead
20 Backpack Sit Up
45 Hops over the Backpack
M30 Scaled
AMRAP 15 Minutes
10 Banded Strict Press or 10 Bear Crawl Alternating Shoulder Taps (L + R =1)
20 Quarter Sit Ups
45 Object Toe Taps
Mayhem Moms
AMRAP 15 Minutes
10 10 Pike Shoulder Taps (L + R =1) or 16 Bear Crawl Alternating Shoulder Taps (L + R =1)
20 Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning
45 Slow and Controlled Line Hops
Workout Strategy and Flow
AMRAP = As many rounds/reps as possible in the time allotted. Today I am giving you 15 minutes to move.
With this style workout it really is about just staying steady in your movement. Don’t come out too fast, we need to be moving at a sustainable pace for 15 minutes. In the last 90 seconds, you can really push the pace and aim to speed it up.
Pike Push Up – Recommending you do NOT do these unbroken. Perhaps 6 and 4 or 4-3-3 with 3 seconds rest to shake the arms out. We want you to be able to make it the whole 15 minutes without going to singles or failure.
——-can also do: Banded Strict Press
Sit Ups – 20 unbroken each round is the goal. Don’t worry about going fast, just don’t stop until you get to 20.
Line Hops – stay moving and have fun!!! Remember every jump over the line counts as a rep. So hop hop hop until you get to 45.
—– how to count the reps: How to Count Crossovers
Substitutions
Pike Push Ups / Banded Strict Press ——> 10 Pike Shoulder Taps (L + R =1)
Minimal Metcon
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Honey BBQ Minimal (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
10 Dumbbell Push Press (2×50/35)
20 Sit Ups
30 Crossover Single Unders or 45 Double Unders
Mayhem Moms
AMRAP 15 Minutes
10 Seated Dumbbell Strict Press
20 Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning
45 Slow and Controlled Line Hops
Workout Strategy and Flow
AMRAP = As many rounds/reps as possible in the time allotted. Today I am giving you 15 minutes to move.
With this style workout it really is about just staying steady in your movement. Don’t come out too fast, we need to be moving at a sustainable pace for 15 minutes. In the last 90 seconds, you can really push the pace and aim to speed it up.
Dumbbell Push Press – select a weight you could go unbroken on 10 with. A strategy for this workout may be doing 2 quick sets of 5 with 3 seconds rest between to shake them out. But I want you to be capable of doing 10 unbroken so in that last 90 seconds when you’re tired, you can aim to crush it!!!
Sit Ups – 20 unbroken each round is the goal. Don’t worry about going fast, just don’t stop until you get to 20.
Crossover Single Unders OR Double Unders – choose the one you’re going to have fun with for 15 minutes. We want to stay moving and I don’t want you to be frustrated at tripping for 15 minutes. So select a version that makes you enjoy this workout.
—– how to count the reps: How to Count Crossovers
Substitutions
Crossover Single Unders/Double Unders —-> 90 Single Unders
Accessory
Accessory (Weight)
2-3 Sets
10 Crush Grip Dumbbell Upright Rows
10 Crush Grip Dumbbell Bicep Curls
-rest 1:00 between sets-
Demo Videos
Crush Grip Dumbbell Upright Row
Crush Grip Dumbbell Bicep Curl
Bodyweight Option
3 sets
10 Bodyweight Upright Row
10 Towel Bicep Curls
-rest 1:00 between sets-