Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
10 yd bear crawl forward
10 yd bear crawl backward
Then,
2 Rounds:
5 Elbow to Floor Stretch (each side)
10 Reverse Snow Angels
10 Scap Only Push Ups
10 Calf Raises
Then,
2 Round at workout pace:
50m Run
25 Line Hops OR Single Unders
5 Pike Push Ups or Dumbbell Push Press
Demo Videos
Hinshaw Warm up
Elbow to Floor Stretch with Rotation
Reverse Snow Angels
Scap Only Push Up
Line Hops or Single Unders
Pike Push Up or Double Dumbbell Push Press
Bodyweight Metcon
()
Potato Salad Bodyweight (8 Rounds for reps)
2 Sets
0:00-2:00: Run 300m then Max V-Ups
2:00-4:00: 100 Line Hops then Max Pike Push Ups or Handstand Push Ups
4:00-6:00: Run 300m then Max Lateral Burpees over a line
6:00-8:00: Max Plank (once you drop, you’re done)
-Rest for 2 minutes before starting set 2-
Demo Videos
Pike Push Up or Kipping Handstand Push Up
Line Hops
Lateral Burpee over the line
Plank – (once you drop, you’re done)
Substitutions
Pike Push Ups or Handstand Push Ups —–> Banded Strict Press or Crush Grip Object Strict Press
V-Ups —-> Tuck Ups or Modified Tuck Ups
Plank —-> Knee Plank
Backpack Option
2 Sets
0:00-2:00: 300m Backpack Run then Max Backpack Sit Up
2:00-4:00: 100 Hops over the Backpack then Max Backpack Shoulder to Overhead
4:00-6:00: 300m Backpack Run then Max Backpack Lateral Burpees
6:00-8:00: Max Backpack Plank (once you drop, you’re done)
-Rest for 2 minutes before starting set 2-
M30 Scaled
2 Sets
0:00-2:00: 90 seconds of Step Jacks then Max Quarter Sit Ups
2:00-4:00: 100 Object Toe Taps then Max Crush Grip Object Strict Press or Bear Crawl Alternating Shoulder Taps
4:00-6:00: 90 seconds of Step Jacks then Max Elevated Up Down with Jump
6:00-8:00: Max Knee Plank (once you drop, you’re done)
-Rest for 2 minutes before starting set 2-
Mayhem Moms
2 Sets
0:00-2:00: 90 seconds of High Knees to Jumping Jacks then Max Modified L-Crunch
2:00-4:00: 100 Slow and Controlled Line Hops then Max Pike Shoulder Taps
4:00-6:00: 90 seconds of High Knees to Jumping Jacks then Max Modified Burpee
6:00-8:00: Max Plank (once you drop, you’re done)
-Rest for 2 minutes before starting set 2-
Workout Strategy and Flow
We have a slightly different style of workout today, but it should be a good, sweaty challenge.
You are going to have 4 2 minute windows. You will have a movement you have to complete and then a second movement you work on max reps of.
In these 2 minute windows, we need to work hard and fast to get through the first portion so you can get to the movement that matters. (the max reps movements)
Flow
0:00-2:00: Run 300m then Max V-Ups
2:00-4:00: 100 Line Hops then Max Pike Push Ups or Handstand Push Ups
4:00-6:00: Run 300m then Max Lateral Burpees over a line
6:00-8:00: Max Plank (once you drop, you’re done)
8:00-10:00 COMPLETE REST
10:00-12:00: Run 300m then Max V-Ups
12:00-14:00: 100 Line Hops then Max Pike Push Ups or Handstand Push Ups
14:00-16:00: Run 300m then Max Lateral Burpees over a line
16:00—whenever you drop: Max Plank (once you drop, you’re done)
Scoring
I realize this can be a lot to keep up with, so if you don’t feel like doing that, then just put 0 and go have a fun, good workout!!!
Set 1 Score = # of V-Ups you got
Set 2 Score = # of Pike Push Ups or Handstand Push Ups you got
Set 3 Score = # of Lateral Burpees over the Line you got
Set 4 Score = # of seconds you held the plank (1 second = 1 rep)
Set 5 Score = # of V-Ups you got in set 2
Set 6 Score = # of Pike Push Ups or Handstand Push Ups you got in set 2
Set 7 Score = # of Lateral Burpees over the Line you got in set 2
Set 8 Score = # of seconds you held the plank (1 second = 1 rep) in set 2
Minimal Metcon
()
Potato Salad Minimal (8 Rounds for reps)
2 Sets
0:00-2:00: Run 300m then Max V-Ups
2:00-4:00: 100 Double Unders then Max Dumbbell Push Press (2×50/35)
4:00-6:00: Run 300m then Max Dumbbell Lateral Burpees
6:00-8:00: Max Plank (once you drop, you’re done)
-Rest for 2 minutes before starting set 2-
Athletes Notes
Scoring
I realize this can be a lot to keep up with, so if you don’t feel like doing that, then just put 0 and go have a fun, good workout!!!
Set 1 Score = # of V-Ups you got
Set 2 Score = # of Dumbbell Push Press you got
Set 3 Score = # of Dumbbell Lateral Burpees you got
Set 4 Score = # of seconds you held the plank (1 second = 1 rep)
Set 5 Score = # of V-Ups you got in set 2
Set 6 Score = # of Dumbbell Push Press you got in set 2
Set 7 Score = # of Dumbbell Lateral Burpees you got in set 2
Set 8 Score = # of seconds you held the plank (1 second = 1 rep) in set 2
Workout Strategy and Flow
We have a slightly different style of workout today, but it should be a good, sweaty challenge.
You are going to have four 2 minute windows. You will have a movement you have to complete and then a second movement you work on max reps of.
In these 2 minute windows, we need to work hard and fast to get through the first portion so you can get to the movement that matters. (the max reps movements)
V-Up
Dumbbell Push Press – should be a weight you can do large sets of 7+ with
Double Unders
Dumbbell Lateral Burpees – just move!!!!! Lay down, stand up jump
Plank – (once you drop, you’re done)
Flow
0:00-2:00: Run 300m then Max V-Ups
2:00-4:00: 100 Double Unders then Max Dumbbell Push Press
4:00-6:00: Run 300m then Max Dumbbell Lateral Burpees
6:00-8:00: Max Plank (once you drop, you’re done)
8:00-10:00 COMPLETE REST
10:00-12:00: Run 300m then Max V-Ups
12:00-14:00: 100 Double Unders then Max Dumbbell Push Press
14:00-16:00: Run 300m then Max Dumbbell Lateral Burpees
16:00—whenever you drop: Max Plank (once you drop, you’re done)
Substitutions
V-Ups —-> Tuck Ups or Modified Tuck Ups
Plank —-> Knee Plank
Mayhem Moms
2 Sets
0:00-2:00: 90 seconds of High Knees to Jumping Jacks then Max Modified L-Crunch
2:00-4:00: 100 Slow and Controlled Line Hops then Max Seated Dumbbell Strict Press
4:00-6:00: 90 seconds of High Knees to Jumping Jacks then Max Modified Burpee
6:00-8:00: Max Plank (once you drop, you’re done)
-Rest for 2 minutes before starting set 2-
Accessory
Accessory: Ab Burner (AMRAP – Reps)
Tabata: 8 Sets (:20 on/:10 off)
Heel Taps
Athletes Notes
Workout Flow
Heel Taps
A tabata is 8 rounds of 20 seconds of work, followed by 10 seconds of rest (totaling four minutes).
Clock time
:00 to :20 = Max reps of heel taps
:20 to :30 = Rest
:30 to :50 = Max reps of heel taps
:50 to 1:00 = Rest
1:00 to 1:20 = Max reps of heel taps
1:20 to 1:30 = Rest
1:30 to 1:50 = Max reps of heel taps
1:50 to 2:00 = Rest
2:00 to 2:20 = Max reps of heel taps
2:20 to 2:30 = Rest
2:30 to 2:50 = Max reps of heel taps
2:50 to 3:00 = Rest
3:00 to 3:20 = Max reps of heel taps
3:20 to 3:30 = Rest
3:30 to 3:50 = Max reps of heel taps
3:50 to 4:00 = Rest