Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
5:00 Clock
:20 Standing Marches
10 Single Leg Glute Bridges (each side)
5 Box Step Ups (each side)
2 Bodyweight Single Leg RDLS or 2 Single Dumbbell Power Cleans (each side)
Demo Videos
Standing Marches
Single Leg Glute Bridge
Box Step Up
Bodyweight Single Leg RDL OR Single Dumbbell Power Cleans
Bodyweight Metcon
()
Tater Tots Bodyweight (Time)
For Time:
120 Box Step Ups (24″/20″)
Every 2:00 (including the 0:00) perform 6 Alternating Single Leg RDLs
Athletes Notes
Workout Strategy and Flow
Here we go!!! Strategy is going to be important here.
Box Step Up – be sure you stand tall and squeeze the booty at the top.
Bodyweight Single Leg RDL – these are alternating legs each time AND every leg counts as a rep.
YES – If you get to 119 Box Step Ups and that 2 minute mark hits, you have to stop, complete the 6 Alternating Single Leg RDLs before you can do rep 120.
Flow
At 3,2,1….GO, You will complete 6 Alternating Single Leg RDLs. As soon as those are done, get to work stepping up on that box.
At the 2 minute mark, stop your box step ups and complete 6 more Alternating Single Leg RDLs as quickly as you can. Then resume box step up reps, picking up on the number you left off on.
Continue to repeat this for all 2 minute marks (2,4,6,8…..) until you have completed 120 total Box Step Ups.
Backpack Option
For Time:
120 Backpack Box/Chair Step Ups (24/20)
Every 2:00 (including the 0:00) perform 6 Backpack Hang Power Cleans
M30 Scaled
For Time:
120 Step Up to Surface
Every 2:00 (including the 0:00) perform 6 Bodyweight RDL or Bodyweight RDL Wall Tap
Mayhem Moms
For Time:
120 Box Step Up OR Lunge to Hip Extension (switching legs each time)
Every 2:00 (including the 0:00) perform 6 Bodyweight Single Leg RDL OR Wall Assisted Single Leg RDL (3 on one side, then 3 on the other)
Minimal Metcon
()
Tater Tots Minimal (Time)
For Time:
120 Box Step Ups (24″/20″)
Every 2:00 (including the 0:00) perform 6 Dumbbell Power Cleans (2×50/35)
Athletes Notes
Workout Strategy and Flow
Here we go!!! Strategy is going to be important here.
Box Step Up – be sure you stand tall and squeeze the booty at the top.
Dumbbell Power Clean – you need to select a weight that lets you go unbroken every time.
YES – If you get to 119 Box Step Ups and that 2 minute mark hits, you have to stop, complete the 6 dumbbell power cleans before you can do rep 120.
Flow
At 3,2,1….GO, You will pick up your dumbbells and complete 6 Dumbbell Power Cleans. As soon as those are done, get to work stepping up on that box.
At the 2 minute mark, stop your box step ups and complete 6 more Dumbbell Power Cleans as quickly as you can. Then resume box step up reps, picking up on the number you left off on.
Continue to repeat this for all 2 minute marks (2,4,6,8…..) until you have completed 120 total Box Step Ups.
Mayhem Moms
For Time:
120 Box Step Up OR Lunge to Hip Extension (switching legs each time)
Every 2:00 (including the 0:00) perform 6 Double Dumbbell Hang Power Clean
Accessory
Accessory (3 Rounds for weight)
2 Sets:
10 Dual Dumbbell Sumo Deadlifts (with 1 second pause at top)
:30 Glute Bridge Hold
-rest 1:00 between sets-
Athletes Notes
Score the weight of BOTH dumbbells (for example if you used 2 50’s – it would be 100# load)
Demo Videos
Dual Dumbbell Sumo Deadlifts
Glute Bridge Hold
Bodyweight:
2 sets:
10 Bodyweight Sumo Deadlifts
:30 Glute Bridge Hold
Bonus Stretching (Checkmark)
2 Rounds:
1:00 Elevated Standing Hamstring Stretch (each side)
:30 Cross Leg Forward Fold (each side)
Demo Videos
Elevated Standing Hamstring Stretch
Cross Leg Forward Fold