Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
5:00 Clock:
:30 High Knees
5 Dynamic Squat Stretches
5 Push Ups to Downward Dog Pose
5 Step Back Lunges (each) OR 5 Single Dumbbell Hang Power Clean (each)
Demo Videos
High Knees
Dynamic Squat Stretch
Push up to downward dog
Bodyweight Step Back Lunge or Single Dumbbell Hang Power Clean
Bodyweight Metcon
()
Mean Girls Bodyweight (Time)
3 Rounds
50 Air Squats
10 Hand Release Push Ups
10 Jumping Lunges (L+R=1)
Backpack Option
3 Rounds
50 Backpack Back Squat
10 Backpack Push Ups
10 Backpack Stepback Lunges (L+R=1)
M30 Scaled
3 Rounds
50 Squat to Chair
10 Elevated Knee Push Ups
20 Wall Assisted Step Back Lunges
Mayhem Moms
3 Rounds
50 Air Squats
10 Incline Push Ups
10 Bodyweight Split Squat (each side)
Workout Strategy and Flow
This is a 3 rounds for time workout, meaning there is no built in rest. So it is important to strategize properly.
Air Squats —- Be aware that this is a 150 air squats of volume. If you feel confident hitting all 50 unbroken every round, do it. But if not, then I would recommend 25 reps, shake it out, 25 reps.
Hand Release Push Ups — there are only 10 of these at a time. Really focus on keeping your core tight and not “worming” out of these.
Jumping Lunge —- remember these are left leg + right leg = 1 rep. So be explosive and if you need to stop at the half way point to shake it out quickly, do that. I would rather quick explosive sets, than for you to move slow through 1 big set of these.
Substitutions
Hand Release Push Ups —–>
Hand Release Knee Push Ups
Knee Push Ups
Incline Push Ups
Minimal Metcon
()
Mean Girls Minimal (Time)
3 Rounds
50 Air Squats
10 Hand Release Push Ups
10 Dumbbell Hang Power Cleans (2×50/35)
Mayhem Moms
3 Rounds
50 Air Squats
10 Incline Push Ups
10 Double Dumbbell Hang Power Clean
Workout Strategy and Flow
This is a 3 rounds for time workout, meaning there is no built in rest. So it is important to strategize properly.
Air Squats —- Be aware that this is a 150 air squats of volume. If you feel confident hitting all 50 unbroken every round, do it. But if not, then I would recommend 25 reps, shake it out, 25 reps.
Hand Release Push Ups — there are only 10 of these at a time. Really focus on keeping your core tight and not “worming” out of these.
Double Dumbbell Hang Power Clean —- choose a weight that you feel confident you can hit 10 unbroken. You may choose to do these as 5 reps, rest, 5 reps to save your grip. But I want that weight to feel good during this workout.
Substitutions
Hand Release Push Ups —–>
Hand Release Knee Push Ups
Knee Push Ups
Incline Push Ups
Accessory
Accessory (3 Rounds for weight)
3 sets
15 Crush Grip Dumbbell Bicep Curls
-rest 1:00 between sets-
Crush Grip Dumbbell Bicep Curls
Bodyweight Option:
3 Sets of:
15 Towel Bicep Curls
-rest 1:00 between sets-