Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
3 Rounds:
:30 Jumping Jacks
3 Dynamic Squat Stretch
:15 Handstand Hold OR :15 Bear Hover Hold
into 3 Rounds:
3 Squat to Overhead Reach OR Dumbbell Thrusters
6 X-Jumps OR Alternating Hang Dumbbell Snatch
25ft Handstand Walk or Low Bear Crawl
Demo Videos
Jumping Jacks
Dynamic Squat Stretch
Handstand Hold – facing away from wall
Bear Hover Hold
Squat to Overhead Reach or Dumbbell Thruster
X-Jumps or Single Dumbbell Hang Snatch
Handstand Walk or Low Bear Crawl
Bodyweight Metcon
()
Nashville Hot Bodyweight (Time)
For Time:
25 Squat to Overhead Reach
-rest until 2:00-
75ft Handstand Walk OR 75ft Low Bear Crawl
-rest until 4:00-
30 X-Jumps
-rest until 6:00-
75ft Handstand Walk OR 75ft Low Bear Crawl
-rest until 8:00-
25 Squat to Overhead Reach
Substitutions
Handstand Walk / Bear Crawl —–> if the skill seems to advanced for you, try High Bear Crawl
Handstand Walk / Bear Crawl ——> If you don’t have the space, you can complete 30 Bear Crawl Alternating Shoulder Taps (L+R=1)
Backpack Option
For Time:
15 Backpack Thruster
-rest until 2:00-
75ft Handstand Walk OR 75ft Low Bear Crawl (NO BACKPACK)
-rest until 4:00-
30 Backpack Ground to Overhead
-rest until 6:00-
75ft Handstand Walk OR 75ft Low Bear Crawl (NO BACKPACK)
-rest until 8:00-
15 Backpack Thruster
M30 Scaled
For Time:
25 Squat to Chair
-rest until 2:00-
75ft High Bear Crawl OR 30 Bear Crawl Alternating Shoulder Taps (L+R=1)
-rest until 4:00-
30 Elevated X-Jumps
-rest until 6:00-
75ft High Bear Crawl OR 30 Bear Crawl Alternating Shoulder Taps (L+R=1)
-rest until 8:00-
25 Squat to Chair
Mayhem Moms
For time:
25 Squat to Overhead Reach
-rest until 2:00-
35ft Left Lateral Bear Hover , 35ft Right Lateral Bear Hover OR 30 Bear Crawl Alternating Shoulder Taps (L+R=1)
-rest until 4:00-
30 X-Jumps No Jump
-rest until 6:00-
35ft Left Lateral Bear Hover , 35ft Right Lateral Bear Hover OR 30 Bear Crawl Alternating Shoulder Taps (L+R=1)
-rest until 8:00-
25 Squat to Overhead Reach
Workout Strategy and Flow
This is a different style of workout. But should be FUN.
You will need to work hard and fast to earn your rest.
Think of this as 2 minute windows.
Squat to Overhead Reach – aiming to keep these unbroken. I believe in you 🙂
Handstand Walk OR Low Bear Crawl – we need to select the one that is going to allow up to complete these as close to unbroken as possible. It is going to burn the shoulders (and the quads if doing bear crawl) so we want to move fast
X-Jumps – remember these are a hinge at the hips, NOT a squat. We want to pretend we are snatching an invisible dumbbell.
Flow
0:00 – 2:00 Complete 25 Squat to Overhead Reach as quickly as you can and rest the remainder of the time
2:00 – 4:00 Complete 75ft Handstand Walk OR 75ft Low Bear Crawl as quickly as you can and rest the remainder of the time
4:00 – 6:00 Complete 30 X-Jumps as quickly as you can and rest the remainder of the time
6:00 – 8:00 Complete 75ft Handstand Walk OR 75ft Low Bear Crawl as quickly as you can and rest the remainder of the time
8:00 – End of workout: Complete 25 Squat to Overhead Reach as quickly as you can.
Minimal Metcon
()
Nashville Hot Minimal (5 Rounds for time)
For time:
15 Dumbbell Thrusters (2×50/35)
-rest until 2:00-
75ft Handstand Walk OR 75ft Low Bear Crawl
-rest until 4:00-
30 Alternating Hang Dumbbell Snatches (50/35)
-rest until 6:00-
75ft Handstand Walk OR 75ft Low Bear Crawl
-rest until 8:00-
15 Dumbbell Thrusters (2×50/35)
Scoring
We have 5 scoring sets for Time. Record how fast you complete each portion
Set 1: Time it takes you to complete Dumbbell Thrusters
Set 2: Time it takes you to complete Handstand Walk or Low Bear Crawl
Set 3: Time it takes you to complete snatches
Set 4: Time it takes you to complete Handstand Walk or Low Bear Crawl (the second time)
Set 5: Time it takes you to complete Dumbbell Thrusters (the second time)
Mayhem Moms
For time:
15 Dumbbell Thruster – squat to a chair if you need more stability OR Banded Thrusters
-rest until 2:00-
35ft Left Lateral Bear Hover , 35ft Right Lateral Bear Hover OR 30 Bear Crawl Alternating Shoulder Taps (L+R=1)
-rest until 4:00-
30 Alternating Single Dumbbell Hang Snatch
-rest until 6:00-
35ft Left Lateral Bear Hover , 35ft Right Lateral Bear Hover OR 30 Bear Crawl Alternating Shoulder Taps (L+R=1)
-rest until 8:00-
15 Dumbbell Thruster – squat to a chair if you need more stability OR Banded Thrusters
Workout Strategy and Flow
This is a different style of workout. But should be FUN.
You will need to work hard and fast to earn your rest.
Think of this as 2 minute windows.
Dumbbell Thruster – select a weight where you can BUST out 15. You shouldn’t set the dumbbell down more than 1 time. Remember the faster we go, the more rest we earn ourselves.
Handstand Walk OR Low Bear Crawl – we need to select the one that is going to allow up to complete these as close to unbroken as possible. It is going to burn the shoulders (and the quads if doing bear crawl) so we want to move fast
Single Dumbbell Hang Snatch – alternating arms every rep.
Flow
0:00 – 2:00 Complete 15 Dumbbell Thrusters as quickly as you can and rest the remainder of the time
2:00 – 4:00 Complete 75ft Handstand Walk OR 75ft Low Bear Crawl as quickly as you can and rest the remainder of the time
4:00 – 6:00 Complete 30 Alternating Hang Dumbbell Snatches as quickly as you can and rest the remainder of the time
6:00 – 8:00 Complete 75ft Handstand Walk OR 75ft Low Bear Crawl as quickly as you can and rest the remainder of the time
8:00 – End of workout: Complete 15 Dumbbell Thrusters as quickly as you can.
Accessory
Grip Accessory (Weight)
Training you for grocery day (…carrying all bags in 1 trip)
2-3 Sets:
:30 Dumbbell Farmers Carry Marches
immediately into
:15 Dumbbell Mixed Grip Hold (left overhead, right front rack)
:15 Dumbbell Mixed Grip Hold (right overhead, left front rack)
-rest 1:00 between sets-
Demo Videos
Double Dumbbell Farmer’s Carry Marches
Double Dumbbell Mixed Grip Hold – 1 dumbbell overhead, 1 dumbbell in front rack
Bodyweight Option
If you do not have dumbbells, I encourage you to grab odd objects you have available in your house. They do NOT have to be the same weight or object specifically.
If you do not have any objects around, then let’s do
2-3 Sets:
:15 Standing Marches
:15 Mountain Climber
:15 High Plank Hold
:15 Pike Hold
-rest 1:00 between sets-
Flow
Alright so the flow here will be
:30 Farmers Carry Marches – keeping that core tight, bringing the knees up as high as you can. Then without setting the dumbbell Down, go into a 15 second Dumbbell Mixed Grip Hold with left arm holding dumbbell overhead and right arm holding dumbbell in the front rack…then without setting the dumbbells down switch to the right arm holding the dumbbell overhead and the left arm in the front rack. Once the full minute is done you will set the dumbbells down and rest for 1:00
Bonus Stretching (Checkmark)
1:00 Leaning Child’s Pose (move around during the minute)
1:00 Couch Stretch (each side)
Demo Videos
Leaning Child’s Pose
Couch Stretch