Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
3 Rounds:
:30 High Knees
5 Dynamic Squat Stretches
5 Push Ups to Downward Dog Pose
5 Superman with Scapular Retraction
5 Towel Rows or 5 Crush Grip Dumbbell Bent Over Rows
Demo Videos
High Knees
Dynamic Squat Stretch
Push up to downward dog
Supermans with Scapular Retraction
Towel Rows or Crush Grip Dumbbell Bent Over Row
Bodyweight Metcon
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Potatoes Au Gratin Bodyweight (Checkmark)
4 Sets For Quality:
5 Pause Towel Rows os Banded Bent Over or Strict Pull Ups**
10 Hand Release Push Ups
10 1 + 1/4 Air Squats
– rest 1:30 – 2:00 between sets-
**Pause at the top of the bent over row or pull up for 2 seconds.
Athletes Notes
Workout Strategy and Flow
We have a for quality workout today. Focused on building our strength, rather than our engine.
Pause Towel Rows or Pause Banded Bent Over Row or Pause Strict Pull Up – with a 2 second pause at the top of the movement. These should be controlled all the way through the 5 reps.
Hand Release Push Ups – this is a good opportunity to try to do a tougher progression. If you don’t normally do the RX hand release push ups, aim to do a slightly harder scaling option today.
1 and ¼ Air Squat – pay attention to the demo video incase you haven’t done these before. We go down past parallel, stand up slightly above parallel and then go back down below parallel before standing up all the way. We are going to feel this in our quads. Aim to select a weight that challenges you but that you can work to do all 10 unbroken with controlled form.
Substitutions
Hand Release Push Ups —-> Drop to your knees and complete Knee Hand Release Push Ups OR you can do regular Knee Push Ups or Incline Push Ups
Backpack Option
4 Sets For Quality:
5 Pause Backpack Bent Over Row or Backpack Strict Pull Up
10 Backpack Push Ups
10 1 + 1/4 Backpack Squats
rest 1:30 – 2:00 between sets-
Pause at the top of the bent over row or pull up for 2 seconds.
M30 Scaled
4 Sets For Quality:
5 Towel Rows
10 Elevated Knee Push Ups
15 Squat to Chair
-rest 1:30 – 2:00 between sets-
Pause at the top of the bent over row for 2 seconds.
Mayhem Moms
4 Sets For Quality:
5 Pause Towel Rows or Pause Banded Bent Over Row
10 Knee Push Ups or Incline Push Ups
10 1 and ¼ Air Squat
-rest 1:30 – 2:00 between sets-
Pause at the top of the bent over row for 2 seconds.
Minimal Metcon
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Potatoes Au Gratin Minimal (Checkmark)
4 Sets For Quality:
5 Pause Dumbbell Bent Over Rows (2×50/35) or 5 Pause Strict Pull Ups**
10 Hand Release Push Ups
10 1+ 1/4 Dumbbell Goblet Squats (50/35)
– rest 1:30 – 2:00 between sets-
**Pause at the top of the bent over row or pull up for 2 seconds.
Athletes Notes
Scoring
Pay close attention – we have 2 dumbbell movements (one is double dumbbell, one is single dumbbell).
For logging we will use:
Set 1 score box to log what we did for the Pause Dumbbell Bent Over Rows (ex: 2×50 = 100lbs)
Set 2 score box to log what we did for the goblet squats (ex: 1×50 = 50lbs)
Workout Strategy and Flow
We have a for quality workout today. Focused on building our strength, rather than our engine.
Pause Double Dumbbell Bent Over Row OR Pause Strict Pull Up – with a 2 second pause at the top of the movement. These should be controlled all the way through the 5 reps.
Hand Release Push Ups – this is a good opportunity to try to do a tougher progression. If you don’t normally do the RX hand release push ups, aim to do a slightly harder scaling option today.
1 and ¼ Dumbbell Goblet Squat – pay attention to the demo video incase you haven’t done these before. We go down past parallel, stand up slightly above parallel and then go back down below parallel before standing up all the way. We are going to feel this in our quads. Aim to select a weight that challenges you but that you can work to do all 10 unbroken with controlled form.
Substitutions
Hand Release Push Ups —-> Drop to your knees and complete Knee Hand Release Push Ups OR you can do regular Knee Push Ups or Incline Push Ups
Mayhem Moms
4 Sets For Quality:
5 Double Dumbbell Bent Over Row
10 Knee Push Ups or Incline Push Ups
10 1 and ¼ Dumbbell Goblet Squat
-rest 1:30 – 2:00 between sets-
NOTE: Pause at the top of the bent over row or pull up for 2 seconds.
Accessory
Accessory (3 Rounds for weight)
3 Sets:
15 Dumbbell Calf Raises
-rest 1:00 between sets-
Athletes Notes
Single Dumbbell Calf Raise
Bodyweight Option is to complete Calf Raises without the dumbbell
Bonus Stretching (Checkmark)
:30 Chest Stretch (each side)
1:00 Couch Stretch (each side)
1:00 Pigeon Stretch (each side)
Demo Videos
Chest Stretch
Couch Stretch
Pigeon Stretch