Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
4 Rounds
25ft High Knees
25ft Butt Kicks
50ft Lateral Shuffle
50ft Jog
50ft. Bear Crawl
5 Touch Touch Stretches with 5 second pause in bottom
3 Bodyweight Single Leg RDL (each side) or 3 Dumbbell Suitcase Deadlift (each side)
If you don’t have the space to do the workout as written then do
10 seconds of High Knees , 10 seconds of Butt Kicks , 20 seconds Skater Side Jumps , and then 20 seconds of Jumping Jacks
Demo Videos
High Knees
Butt Kicks
Lateral Shuffle
Bear Crawl
Toe Touch Stretch
Bodyweight Single Leg RDL or Single Arm Dumbbell Suitcase Deadlift
Bodyweight Metcon
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Mango Habanero Bodyweight (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Single Leg RDLs (each side)
**5 x 50ft Shuttle Run after each round
Backpack Option
For Time:
10-9-8-7-6-5-4-3-2-1
Backpack Deadlifts
-5 x 50ft Backpack Shuttle Run after each round-
M30 Scaled
For Time:
10-9-8-7-6-5-4-3-2-1
Wall Assisted Single Leg RDL (each side)
-50 seconds of Step Jacks after each round-
Mayhem Moms
For Time:
10-9-8-7-6-5-4-3-2-1
Wall Assisted Single Leg RDL (each side)
-50 seconds of Controlled Skater Side Jumps after each round-
Substitutions
Shuttle Runs —-> if you don’t have the space complete 50 seconds of High Knees to Lateral Shuffle OR Skater Side Jumps . You can also complete a 50 second stationary jog.
Workout Strategy and Flow
This is going to be a running workout. The reps for single leg RDLs decrease but the running stays the same.
Bodyweight Single Leg RDL – these are NOT alternating. You will complete all reps on 1 leg then switch to all reps on the other leg before completing the run.
Shuttle Run – PLEASE NOTE THESE ARE DIFFERENT COUNTING THAN USUAL. 1 rep = down 25ft and back 25ft. We updated this in order to ensure we are practicing the way that the CrossFit counts their shuttle runs, incase they show up in the open again.
Flow
10 Single Leg RDL (left), 10 Single Leg RDL (right), 5 50ft Shuttle Runs, 9 Single Leg RDL (left), 9 Single Leg RDL (right), 5 50ft Shuttle Runs, 8 Single Leg RDL (left), 8 Single Leg RDL (right), 5 50ft Shuttle Runs, 7 Single Leg RDL (left), 7 Single Leg RDL (right), 5 50ft Shuttle Runs, 6 Single Leg RDL (left), 6 Single Leg RDL (right), 5 50ft Shuttle Runs, 5 Single Leg RDL (left), 5 Single Leg RDL (right), 5 50ft Shuttle Runs, 4 Single Leg RDL (left), 4 Single Leg RDL (right), 5 50ft Shuttle Runs, 3 Single Leg RDL (left), 3 Single Leg RDL (right), 5 50ft Shuttle Runs, 2 Single Leg RDL (left), 2 Single Leg RDL (right), 5 50ft Shuttle Runs, 1 Single Leg RDL (left), 1 Single Leg RDL (right), 5 50ft Shuttle Runs
Minimal Metcon
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Mango Habanero Minimal (Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Dumbbell Deadlifts (2×50/35)
**5 x 50ft Shuttle Run after each round
Mayhem Moms
For Time:
10-9-8-7-6-5-4-3-2-1
Dumbbell Deadlift OR Elevated Sumo Dumbbell Deadlifts
-50 seconds of Controlled Skater Side Jumps after each round-
Substitutions
Shuttle Runs —-> if you don’t have the space complete 50 seconds of High Knees to Lateral Shuffle OR Skater Side Jumps . You can also complete a 50 second stationary jog.
Workout Strategy and Flow
This is going to be a running workout. The reps for deadlifts decrease but the running stays the same.
Dumbbell Deadlift – The weight selected should be something you can absolutely complete all reps unbroken, even when tired/heavy breathing. Be sure that you stand up all the way with hips/knees and shoulders in alignment. Sometimes we can go super fast and cut our reps short.
Shuttle Run – PLEASE NOTE THESE ARE DIFFERENT COUNTING THAN USUAL. 1 rep = down 25ft and back 25ft. We updated this in order to ensure we are practicing the way that the CrossFit counts their shuttle runs, incase they show up in the open again.
Flow
10 Dumbbell Deadlifts, 5 50ft Shuttle Runs, 9 Dumbbell Deadlifts, 5 50ft Shuttle Runs, 8 Dumbbell Deadlifts, 5 50ft Shuttle Runs, 7 Dumbbell Deadlifts, 5 50ft Shuttle Runs, 6 Dumbbell Deadlifts, 5 50ft Shuttle Runs, 5 Dumbbell Deadlifts, 5 50ft Shuttle Runs, 4 Dumbbell Deadlifts, 5 50ft Shuttle Runs, 3 Dumbbell Deadlifts, 5 50ft Shuttle Runs, 2 Dumbbell Deadlifts, 5 50ft Shuttle Runs, 1 Dumbbell Deadlifts, 5 50ft Shuttle Runs,